Cold Lentil Salad


The nutrition profile of lentils reads like this on Wiki-

“In a 100 g serving, raw lentils provide 353 calories and a rich source of numerous essential nutrients, particularly dietary fiber and protein supplying 122% and 52% of the Daily Value (DV), respectively, (table).[4] Micronutrients in high content include folate (120% DV), thiamin (76% DV), phosphorus (64% DV) and iron (58% DV) (table).

With 26% of total food content from protein (table), lentils have the third-highest level of protein, by weight, of any legume or nut, after soybeans and hemp. Red (or pink) lentils contain a lower concentration of fiber than green lentils (11% versus 31%).[5]

The low levels of readily digestible starch (5%), and high levels of slowly digested starch (30%), make lentils of potential value to people with diabetes.”

What is not to try about a food that is packed with micronutrients and Fiber, while trying to lose weight? I bought a bag of French Lentils( Not Masoor) at the Indian grocery store. I have seen it used in soups, but decided to try making a cold salad for a hot summer dinner. Well, judging by the fact that we managed to finish off the whole pot at one meal, I think it turned out to be a success. I think these french lentils are also a healthier substitute for dry peas, in dishes like Masala Puri.


  1. French Lentils -1 cup. Do not pressure cook. They cook really fast and will become mushy. Just place the lentils in a pot with lots of water and add a bay leaf, 2 cloves and some fresh grated ginger. Bring to a boil and cook for about 20 minutes, till the lentils are soft. Discard the bay leaf. Run the lentils under cold water to cool completely and stop the cooking process.
  2. Finely chop some onions, cucumbers, tomatoes, coriander and mint.
  3. Make a Vinaigrette with 2 TBSP EVOO, 1 TBSP Red wine vinegar( or lemon juice), some honey, salt, chilli powder, coriander powder, roasted cumin powder and nutmeg powder. Mix all these and shake well to emulsify.

Mix all cooled lentils, chopped vegetables, herbs and the vinaigrette well. Cool in the refrigerator for an hour before serving.


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