Sugar Snap Pea & Lentil Salad with Mint Vinaigrette


Have you heard about the buzz about the Fun de Lentil Tour? Well, it’s all about how Canadian chefs across the country are cooking up  delicious, nutritious lentils  in their eateries. Check out one of the participating restaurants  near you and then vote  your way to victory with the chance to win a trip to dine in another Canadian city.

While you decide on your resto of choice, why not prepare various lentil dishes  at home.  They’re unbelievably versatile.  Here’s a salad recipe from the Canadian Lentils website.

Sugar Snap Pea & Lentil Salad with Mint Vinaigrette

Makes 6 servings


3½ cups (875 mL) sugar snap peas, string removed & cut in thirds on a bias
1½ cup (375 mL) cooked black (Beluga) or green lentils
1½ cup (375 mL) thinly sliced small radishes
2 cups (500 mL) baby arugula
½ cup (125 mL) crumbled feta cheese (reserve some for garnish)
2 Tbsp (30 mL) thinly sliced green onions
¼ cup (60 mL) sunflower seeds (reserve some for garnish)

¼ cup (60 mL) white wine vinegar
2 Tbsp (30 mL) finely chopped mint
1 tsp (5 mL) whole grain mustard
1 tsp (5 mL) honey
3 Tbsp (45 mL) olive oil
Salt & freshly  ground black pepper, to taste

1 TOSS all salad ingredients together in a large bowl.

2 WHISK together vinegar, mint, mustard, and honey. Whisk in oil in a slow steady stream. Season to taste with salt and pepper.

3 TOSS prepared dressing with salad. Serve on individual plates or in a medium bowl. Garnish with sunflower seeds and feta cheese.

Nutrition information per serving
•    Calories: 230
•    Protein: 10 grams
•    Fat: 13 grams
•    Saturated fat:  3 gram
•    Carbohydrate: 20 grams
•    Dietary fibre:  7 grams
•    Sodium: 270  milligrams

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Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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