• prep: 15 min
  • cook: 20 min
  • total: 35 min
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  • servings:
  • Summary

    Every plant-based eater needs a quick, satisfying, versatile, and protein heavy side dish to rely on at a moment’s notice. I created this lentil dish because I was looking for something that could be thrown together in less than a half hour and that I could store in the fridge for the whole workweek. Sun-dried tomatoes add umami and depth of flavor, while the tart, mustardy vinaigrette adds brightness and acidity to the earthy lentils. It’s delicious on top of salads, stuffed into Bibb lettuce cups, thrown into wraps or pitas, or simply served as the main protein source for any meal. I like to serve it alongside a quick-and-easy stir-fry of seasonal vegetables. For the best texture, I recommend cooking the lentils from scratch (as opposed to using canned lentils). If you already have cooked lentils on hand, you’ll need about 3 1/2 cups (875 mL) for this recipe.

    Ingredients

    • 1 cup (250 mL) uncooked French green lentils
    • 1/2 cup (125 mL) uncooked green or brown lentils
    • 2 tablespoons (30 mL) extra-virgin olive oil
    • 2 tablespoons plus 1 1/2 teaspoons (37 mL) red wine vinegar, or to taste
    • 1 tablespoon (15 mL) fresh lemon juice
    • 1 1/2 teaspoons (7 mL) Dijon mustard
    • 1 1/2 teaspoons (7 mL) pure maple syrup
    • 1 teaspoon (5 mL) fine sea salt, or to taste
    • 1/4 teaspoon (1 mL) freshly ground black pepper
    • 1 to 1 1/2 cups (250 to 375 mL) thinly sliced green onions (about 1 medium bunch), dark and light green parts only
    • 1/3 cup (75 mL) fresh parsley leaves, minced
    • 1/2 cup (125 mL) oil-packed sun-dried tomatoes, drained and finely chopped

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 283 % Daily Value *
    • Total Fat: 9 g 13.17%
    • Saturated Fat: 1 g 5.11%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 611 mg 25.45%
    • Calcium: 71 mg 7.07%
    • Potassium: 800 mg 22.86%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 25.33%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 41 g %
    • Dietary Fiber: 9 g 37.98%
    • Sugar: 6 g
    • Protein: 13 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 19.21%
    • Vitamin C 27.38%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables1
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total3 oz-eq

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