Mediterranean Lentil Salad

19 Φεβρουαρίου 2013
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Nutritional value

  • Calories:

    350
    per serving

Ingredients:

  • 3 fresh tomatoes
  • 1 bunch arugula coarsely
  • 4 Cretan barley rusks
  • 200 gr. feta cheese
  • 20 black Kalamata olives
  • 3 tablespoons capers
  • 3 tablespoons sunflower seeds
  • 3 tablespoons pine nuts
  • 1 cup of cooked lentils
  • ½ bunch fresh parsley, finely chopped
  • 4-5 basil leaves (broadleaf) chopped
  • 12 tablespoons extra virgin olive oil
  • 4 tablespoons balsamic vinegar
  • Salt

Preparation

Crack the rusks into pieces; put them in a bowl and then pure vinegar all over. Cut the tomatoes into cubes and add them over the rusks adding salt. If feta cheese is too salty, there is no need to add salt.

Sauté sunflower seeds and pine nuts in a non stick pan (without adding oil) until lightly browned. Remove from the heat and allow them to cool.

Pour in bowl all remaining ingredients and finally adds nuts.

Drizzle oil over the salad. Mix well and serve.

TIPS BY NUTRITIONIST, KONSTANTINOS XENOS:

If you still believe that lentils can be only consumed as soup, it is time you changed your mind. Combine your favorite pulses with a variety of vegetables and barley rusks and enjoy a unique salad, especially if you are trying to lose some extra pounds.