Lentil salad with sautéed tomatoes

Lentil Salad with Sautéed Tomatoes – An Explosion of Flavors and Nutrients

Preparation Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Servings: 4

Introduction

In a world where we are increasingly concerned about healthy eating, lentil salad with sautéed tomatoes is a perfect choice for any meal. This recipe not only offers an exceptional taste but also combines the nutritional benefits of lentils, a star ingredient in vegetarian cuisine. Lentils are an excellent source of protein, fiber, and minerals, capable of keeping you feeling full and supporting cardiovascular health. Let's venture together into the preparation of this delicious salad!

Ingredients

- 2 green onions (or 1 dry onion) – for a sweet and crunchy note
- 2 green garlic stalks – adds a fresh flavor
- 4-5 garlic cloves – for an intense taste
- 3-4 tablespoons of olive oil – ideal for a healthy dressing
- Salt and pepper – to taste
- 1/2 teaspoon of spices (optional, for extra flavor)
- 75 g lentils (preferably green) – rich in protein and iron
- 75 g bulgur – provides a pleasant texture
- 4-5 tomatoes – fresh and juicy
- 1 bunch of parsley – for extra freshness
- Juice of one small lemon – for a refreshing taste

Step-by-Step Preparation

1. Preparing the Lentils
Start by boiling the lentils. Rinse 75 g of green lentils well under cold running water. Then, place them in a pot with cold water and bring to a boil. Once the water starts boiling, change the water twice to remove any impurities. Boil the lentils for about 20 minutes or until they are soft but still hold their shape. After boiling, drain the lentils and set them aside.

2. Preparing the Bulgur
In a separate pot, add 75 g of bulgur to boiling water with a pinch of salt. Boil for 5 minutes, then drain and let it cool.

3. Sautéing the Vegetables
In a large skillet, add 3-4 tablespoons of olive oil and heat over medium heat. Add the chopped green onions and green garlic. Sautéing these vegetables will enhance the aroma and add extra flavor. Cook for 3-4 minutes, stirring occasionally, until the onions become translucent.

4. Adding the Tomatoes
Dice 4-5 tomatoes and add them to the skillet. Let the mixture simmer on high heat for 5-7 minutes until the liquid evaporates and the tomatoes become slightly caramelized. This will add a pleasant sweetness to your salad.

5. Combining the Ingredients
Once the tomatoes are ready, add the boiled lentils and bulgur to the skillet. Mix well so that the ingredients combine and heat evenly. Leave on the heat for another minute, then remove the skillet from the heat.

6. Finalizing the Salad
Add the chopped parsley and drizzle with lemon juice. Season with salt, pepper, and spices to taste. This step is essential as the acidity of the lemon will balance the rich flavors of the lentils and tomatoes.

7. Serving
Your salad is now ready! You can serve it warm or cold, as an excellent side dish or as a main course. You can also add some avocado slices or feta cheese for an extra touch of flavor. It is also delicious with a slice of toasted bread.

Useful Tips

- For an extra flavor boost: You can add some spices like cumin or smoked paprika, which will deepen the taste.
- Alternative with other vegetables: Instead of tomatoes, you can use bell peppers or zucchini, depending on your preferences.
- Prepare in advance: This salad keeps well in the refrigerator for a few days, so you can make it ahead for office lunches.

Nutritional Benefits

Lentils are a superfood! A 100 g serving of lentils contains 26 g of protein, providing 60% of the daily iron requirement, essential for optimal health. Additionally, the high fiber content helps maintain optimal cholesterol levels and contributes to healthy digestion, with only 200 calories per serving. Rich in antioxidants, the lentil salad with tomatoes also offers essential vitamins like folic acid and B vitamins.

Frequently Asked Questions

- Can I use red lentils?
Absolutely! Red lentils cook faster but will provide a softer texture. Make sure not to overcook them to avoid turning them into mush.

- What can I add for a more intense flavor?
You can add kalamata olives or capers, which will provide a salty note and a pleasant contrast of textures.

- Is this a vegan recipe?
Yes, this salad is 100% vegan and is ideal for any plant-based diet.

Serving Suggestions and Combinations

This lentil salad with sautéed tomatoes pairs perfectly with a glass of dry white wine or a cold herbal tea, offering a complete and balanced meal. It can be served alongside other vegan dishes, such as chickpea patties or creamy hummus.

I recommend playing with the ingredients and adding your own variations. Each recipe can become a personal story, and the lentil salad with sautéed tomatoes is just the beginning of a delicious and healthy culinary adventure!