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Indian Lentil Salad

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Indian Lentil Salad
  • Prep Time 20 min
  • Total Time 40 min
  • Servings 12
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Looking for a tasty Indian cuisine? Enjoy this lentil salad made with vegetables - a perfect side dish.

Ingredients

3/4
cup dried lentils
1
cup diced zucchini
1
cup diced yellow summer squash
3/4
cup sliced carrot
1/4
cup chopped fresh cilantro
2
medium tomatoes, chopped
1
jalapeño chile, minced
1 1/2
teaspoons cumin
1 1/4
teaspoons salt
2
tablespoons oil
1
teaspoon mustard seed

Directions

  • 1 In medium saucepan, bring 2 1/2 cups water and lentils to a boil over high heat. Reduce heat; simmer 15 to 20 minutes or until lentils are tender; drain. Rinse with cold water; drain well. Cool 5 minutes.
  • 2 In medium bowl, combine cooked lentils and all remaining ingredients except oil and mustard seed; mix well.
  • 3 Heat oil in small skillet over medium heat until hot. Add mustard seed; cover and cook about 3 minutes or until seed pops. Remove from heat. Add seed to salad; stir to combine.
Tips  

Mustard seed can be yellow, brown or black. Yellow mustard seed is used to make mustard powder and American-style yellow mustard. Brown mustard is used for European- and Chinese-style mustards, as well as for picking. Black mustard seed is common in Indian cooking, but may be hard to find in American markets. Yellow or brown mustard seed works equally well in this salad.

As with all dried beans and legumes, the cooking time for lentils varies depending on how long the lentils have been stored. The cooking time increases in direct proportion to storage length. Check lentils occasionally during cooking and remove from heat when they are tender to the bite.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1/2 Cup
Calories
80
(
Calories from Fat
25
)
Daily Value
Total Fat
3g
5%
(
Saturated Fat
0g
0%
)
Cholesterol
0mg
0%
Sodium
230mg
10%
Total Carbohydrate
10g
3%
(
Dietary Fiber
5g
20%
,
Sugars
2g
)
Protein
4g
Daily Value*:
Vitamin A
50%
50%
Vitamin C
15%
15%
Calcium
0%
0%
Iron
8%
8%
Exchanges:
1/2 Starch; 1/2 Other Carbohydrate; 1/2 Very Lean Meat; 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.
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