Diabetes Care and Education

Marle’s Lentil Salad

Courtesy of:
Raquel Pereira MS RD LD

Ingredients:

• 2 tbsp olive oil
  
• 2 tbsp chopped onions
  
• 1 cup water
  
• ½ cup vegetable broth
  
• 1 cup dry lentils
  
• ½ tsp black pepper
  
• 1 bay leave
  
• ½ cup cashew nuts
  
• 10 green olives, pitted (the best tasting ones you can fine)

Directions:

1. Heat oil and sautee onions in it.
   
2. Add water, vegetable broth and take it to a boil.
   
3. Add lentils, pepper, and a bay leaf.
4. Cover, leave it at low heat until fully cooked and water has been fully absorbed by the lentils. Add more water if needed to cook further.
   
5. Chop cashew nuts and olives.
   
6. Mix it all together. Serve cold as part of a salad with spring mix and tomatoes, and/or a side dish..

Nutrition Facts Serving Size 1.00 serving(s) Servings per Recipe 6 Amount Per Serving (1/6 recipe) Amount Per Serving Calories 222 Total Fat* 10.8g Saturated Fat 1.8g Monounsaturated Fat 1.5g Polyunsaturated Fat 6.9g Total Carbohydrate 22.6g Dietary Fiber 10.3g Protein 10.8g Sodium 211.7mg




Exchanges per Serving 1 Starch 1 Lean Protein 2 Fat 1 Carbohydrate Choice