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Early Vegetable and Lentil Salad |
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| |
25 minutes
Serves: 6 |
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| |
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1/2 |
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cup lentils, washed |
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1/2 |
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pound new red Bliss potatoes
(with skin), quartered |
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1/2 |
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pound thin asparagus |
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1 |
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cup frozen or fresh
peas, shelled (in shell about 1/2 pound) |
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2 |
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cups frozen corn |
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2 |
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large carrots, shredded |
Dressing |
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1 |
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Tbsp fresh, chopped parsley |
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1 |
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garlic clove, finely chopped |
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2 |
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Tbsp red wine vinegar |
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1 |
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Tbsp prepared mustard |
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1/3 |
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cup olive oil |
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| 1. |
Bring 1 cup of water to a boil.
Add the lentils and cook over low heat till tender,
about 20 minutes. Drain the lentils. |
| 2. |
Boil potatoes for 10-15
minutes (or microwave). |
| 3. |
Cut the bottom 2 inches of
F the asparagus. Rinse the asparagus in cold water.
Remove the fresh peas from their shells (optional). |
| 4. |
Steam asparagus, peas, and corn
for 3 minutes. Remove and run cold water over to stop
the cooking process. |
| 5. |
For dressing Combine the chopped
parsley chopped garlic, vinegar and mustard in a mixing
bowl. Mix together with a whisk, add the oil in a slow,
steady stream. |
| 6. |
Combine the lentils, potatoes,
asparagus, peas, corn and carrots. Toss with dressing.
Serve. |
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Nutrients per serving
1 cup |
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| Calories |
179 |
Saturated fat |
.7 g |
Iron |
1.9 mg |
| Protein |
6 g |
Cholesterol |
0 mg |
Calcium |
34 mg |
| Carbohydrate |
36 mg |
Vitamin A |
738 RE |
Sodium |
73 mg |
| Total Fat |
5.2 g |
Vitamin C |
19 mg |
Dietary Fiber |
6 g |
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Where does milk come from?
Visit a farm or dairy. Show your children milk or ice cream
before it's in a package .
Make your own fruit yogurt dessert. Drain yogurt to make a
thick cream in the refrigerator using a coffee filter in a cup.
Stir in puréed fruit or jam for a nutritious and inexpensive snack .
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