Quick Lentil Salmon Salad
In this budget-friendly salmon recipe, canned salmon tops lentils, carrots, and celery – ingredients you probably have on hand already. Fiber and magnesium-rich lentils come in a variety of colors and they typically cook faster than dried beans, so they’re a great choice for a fast weeknight dinner.
- 3/4 cup brown lentils
- 1/2 cup chopped red onion plus 1/4 cup thinly sliced, divided
- 2 cloves garlic, minced
- 3/4 teaspoon salt
- 1/4 cup extra-virgin olive oil
- 3 tablespoons red-wine vinegar
- 3/4 teaspoon dried thyme
- 1/4 teaspoon ground pepper
- 1 15-ounce can salmon, drained
- 1 cup carrot ribbons
- 1 cup sliced celery
- Bring a medium saucepan of water to a boil. Add lentils and chopped onion, reduce heat to maintain a lively simmer and cook until the lentils are just tender, 11 to 13 minutes. Drain well.
- Meanwhile, mash garlic and salt into a paste with the side of a chef’s knife (or a fork). Transfer to a medium bowl and whisk in oil, vinegar, thyme, and pepper.
- Remove any skin and/or bones from salmon; flake the salmon into a large bowl. Add sliced onion, carrot and 3 tablespoons of the dressing; gently toss to coat. Add celery and the lentils to the remaining dressing; gently stir to combine. Divide the lentils among 4 bowls, top with the salmon salad and serve with lemon wedges.
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- Serving size: 1 1/2 cups
- Per serving: 341 calories; 15 g fat(2 g sat); 9 g fiber; 25 g carbohydrates; 26 g protein; 204 mcg folate; 24 mg cholesterol; 4 g sugars; 0 g added sugars; 2202 IU vitamin A; 5 mg vitamin C; 65 mg calcium; 5 mg iron; 723 mg sodium; 529 mg potassium
- Nutrition Bonus: Folate 52%, Vitamin A 44%, Iron 29%
- Carbohydrate Servings: 1 1/2
- Exchanges: 1 starch, 1/2 vegetable, 2 1/2 lean meat, 3 fat