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Recipe

Food, Family & Fun

A Seasonal Guide to Healthy Eating
Commemorating 50 years of School Lunch


 

Early Vegetable and Lentil Salad

25 minutes
Serves: 6

  • 1/2 cup lentils, washed
  • 1/2 pound new red Bliss potatoes (with skin), quartered
  • 1/2 pound thin asparagus
  • 1 cup frozen or fresh peas, shelled (in shell about 1/2 pound)
  • 2 cups frozen corn
  • 2 large carrots, shredded

Dressing

  • 1 Tbsp fresh, chopped parsley
  • 1 garlic clove, finely chopped
  • 2 Tbsp red wine vinegar
  • 1 Tbsp prepared mustard
  • 1/3 cup olive oil

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.

Nutrients per serving
1 cup

  • 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.

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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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This page originally published as part of the electronic Gourmet Guide between 1995 and 1999.

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