Saturday, August 29, 2009

Lentil Carrot and Walnut Salad

This is a salad I have made a few times but never documented. Both my husband and I like lentils and carrots so it was natural that we would like this salad. It is a great winter salad when the vegetable choices are bleak. I have made this dish without the fresh parsley and while it is still good, it is much better with the parsley if you have it.

Lentil Carrot and Walnut Salad
Serves 8


1 ¼ cup of lentils
5 cups of water to cook the lentils
4 tablespoons of sherry vinegar
1 tablespoon of walnut oil (or canola)
1 teaspoon of kosher salt
6 large carrots, grated
½ of walnuts, toasted and chopped
½ cup of fresh parsley leaves, finely chopped


Pick through and rinse lentils. Cover the lentils with the water and cook until tender. Over high heat this took 20 minutes for me. Drain the lentils and move to a large bowl with a lid.

Add the sherry vinegar, walnut oil and kosher salt to the hot lentils so that they absorb the dressing more readily. Allow the lentils to come to room temperature before adding the carrots. Once the carrots have been added the salad can be refrigerated until ready to serve.

Stir the walnuts and parsley into the salad at the last minute so the parsley remains fresh and the walnuts remain crunchy.

Serve this salad at room temperature or cold.

Nutritional Information:

Amount Per Serving
Calories - 196.02
Calories From Fat (30%) - 59.01

Total Fat - 6.96g
Saturated Fat - 0.68g
Cholesterol - 0mg
Sodium - 282.75mg
Potassium - 541.71mg
Total Carbohydrates - 25.52g
Fiber - 11.46g
Sugar - 3.71g
Protein - 9.53g


This may have been my favorite dish from dinner tonight. The lentils are acidic from the sherry vinegar but not too acidic. Grated carrot adds a nice sweet crunch. The walnut flavor is subtle but adds a little omega three as well as fatty mouth feel that all dishes need. Chopped parsley adds a nice freshness to the dish. If you are looking for a different salad this one is a good option.

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