Lentil & BBQ Corn Salad with Cilantro Lime Vinaigrette

I’ve never been much of a fan for lentils and I’m guessing it’s because typically I’ve had them in soup that tastes marginal at best. However, while at the IACP conference 2 weeks ago we were served as one of our side dishes, Canadian Lentils.  I literally couldn’t stop eating them.  In fact I made them my meal. 

I was totally stunned that for so many years I avoided eating lentils.  Now I couldn’t get enough of them.  So upon returning home the first thing I did was go out and purchase some.

Last night I made this Lentil & BBQ Corn Salad with Cilantro Lime Vinaigrette.  It was outstanding! My daughter stopped by for dinner and the two of us devoured them.  My husband wouldn’t touch them claiming he hated lentils.  I told him I had as well until I tried them in a salad – he wouldn’t hear of it.  I’m hopeful that I’ll see him sneak a forkful from what’s leftover later today and be pleasantly surprised.

Unlike beans, lentils do not require any pre-soaking – just rinse and pop them in water.

For every cup of whole lentils, add 2½ cups of unsalted water. This will yield 2½ cups of cooked lentils. It’s important to use unsalted water, since salt hardens and toughens lentils.

Split lentils generally require less water and take less time to cook. For every cup of split lentils, add 2 cups of unsalted water. This will yield 2 cups of cooked lentils.

In addition to being so tasty did you know Lentils are high in fiber and complex carbohydrates, while low in fat and calories? They are naturally gluten-free, and have a low glycemic index.  Plus their resistant starch content makes them suitable for a diabetic diet. Even better, since they’re high in protein, it makes them stellar for those with an active lifestyle.

Lentils are an ideal choice all around since they’re also high in folate, potassium, fiber, iron, and manganese.  With all this and being naturally low in sodium, they are heart smart too!

I hope you try the recipe below, but don’t stop there.  Start replacing lentils in other dishes that you prepare that might call for rice or other grains.  In fact, lentils can be used in appetizers, salads, entrees, soups, beverages and even desserts.

With my leftover lentil salad from last night and salmon the night before, I’m going to make a hearty wrap for lunch today.  I can’t wait!  Of course you could add any additional protein to this salad to make it a heartier dish or entree’.

What’s your favorite way to eat lentils?

Vicki Bensinger has been teaching culinary classes throughout Missouri since 1992. However, she saw the need for more specialized classes and in 2004 established “At Home with Vicki Bensinger“, offering personalized private culinary classes for individuals and small groups (ages 7 to adult) in the comfort of their home or organization.

Having an In-Home Culinary Class is the perfect way to get together with friends while you learn to cook, hone your culinary skills or just have a fun time with friends and food.

If you’d like to learn more about her classes please email Vicki at: linking text or [email protected]

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Please check out Vicki’s blog where she shares recipes, tips, videos, giveaways and everything food related. The recipes Vicki has posted on her blog are recipes she hopes everyone will be able to prepare.

Happy Cooking!