Lentil Tabbouleh With Crumbled Nuts
Lentils for Longevity: Lentils and grains make for a really traditional and super healthy combination in the Greek and Ikarian kitchens. Leftover lentil soup, made almost weekly on Ikaria, is transformed into a new dish with the addition of rice or small pasta. The humble lentil, one of the oldest cultivated pulses in the Eastern Mediterranean, is a nutritional powerhouse. Lentils are a great source of plant-based protein, but when combined with whole grains, they provide the same quality protein as meat!
Ingredients
- ½ pound 230 g small green or brown lentils
- 1 medium-size ripe tomato seeds removed and diced
- 1 medium-size bell pepper seeds removed and coarsely chopped
- 1 large onion coarsely chopped (about 1 cup)
- 2 scallions trimmed and washed, cut into thin rounds
- 1 large garlic clove peeled and minced
- ¼ cup extra virgin Greek olive oil
- 2 to 4 Tbsp red wine vinegar
- 1½ cups finely chopped fresh flat-leaf parsley
- ⅓ cup coarsely ground hazelnuts cashews or walnuts
- Greek sea salt to taste
Instructions
- Rinse and drain the lentils. Place them in a large pot covered with about 2 inches (5 cm) of water and bring to a boil. Season with salt. Simmer over gentle heat, uncovered, for 20 to 25 minutes, until the lentils are tender but al dente. As they simmer, skim the foam from the surface. Drain and cool.
- In a large salad bowl, combine the lentils with the diced tomato, pepper, onion, scallion, and garlic. Toss to combine. Add olive oil and vinegar and toss again. Taste and adjust seasoning with additional salt if necessary. Garnish with parsley and nuts, and serve immediately.
Notes
Lentils for Longevity: Lentils and grains make for a really traditional and super healthy combination in the Greek and Ikarian kitchens. Leftover lentil soup, made almost weekly on Ikaria, is transformed into a new dish with the addition of rice or small pasta. The humble lentil, one of the oldest cultivated pulses in the Eastern Mediterranean, is a nutritional powerhouse. Lentils are a great source of plant-based protein, but when combined with whole grains, they provide the same quality protein as meat!
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