Uruguayan Lentil and Roasted Pepper Salad
Earthy lentils and sweet roasted peppers are the foundation of this straightforward Uruguayan-style salad, finished with a simple dressing that ties the flavors together. It comes together in under 30 minutes and works as a filling vegetarian main or a protein-rich side dish.
Equipment
- Medium saucepan
- Baking sheet
- Mixing bowl
- Whisk
- Measuring cups and spoons
Ingredients
- 1 cup brown lentils rinsed and drained
- 2 medium red bell peppers seeded and quartered
- ¼ cup extra virgin olive oil
- 1 tbsp red wine vinegar
- 1 tsp ground cumin
- 1 small red onion finely chopped
- ¼ cup fresh cilantro chopped
- 1 pinch salt to taste
- 1 pinch black pepper to taste
Instructions
- Cook the Lentils: In a medium saucepan, combine 1 cup of brown lentils with 3 cups of water. Bring to a boil, then reduce the heat to low and simmer for about 15 minutes until the lentils are tender but not mushy. Drain and set aside.
- Roast the Peppers: Preheat the oven to 400°F (200°C). Place the quartered red bell peppers on a baking sheet, drizzle with 1 tablespoon of olive oil, and roast for 15 minutes until soft and slightly charred. Remove from the oven and let them cool slightly. Chop into bite-sized pieces.
- Prepare the Dressing: In a mixing bowl, whisk together the remaining olive oil, red wine vinegar, and ground cumin. Adjust the seasoning with salt and pepper.
- Assemble the Salad: In a large bowl, combine the cooked lentils, roasted peppers, chopped red onion, and fresh cilantro. Drizzle the dressing over the salad and toss gently to combine.
Notes
Jen’s Tips:
- For a spicier kick, add a pinch of red pepper flakes to the dressing.
- You can substitute fresh parsley for cilantro if preferred.
- To save time, use store-bought roasted peppers.
Nutrition
Calories: 318kcalCarbohydrates: 35gProtein: 13gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gSodium: 18mgPotassium: 640mgFiber: 16gSugar: 5gVitamin A: 1956IUVitamin C: 81mgCalcium: 43mgIron: 4mg
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