This vibrant and satisfying Lentil and Pico Salad offers a nutritious, meat-free alternative to traditional taco salads. Infused with robust flavors and textures, it's perfect for anyone seeking a lighter, plant-based meal. Wholesome and delicious, this salad fits beautifully into a balanced diet, ideal for meatless Mondays or any day of the week!
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Ingredients
For the Lentil Mixture:
🥄 1 cup lentils, soaked for 1 hour
🧅 1 onion, diced
🧄 2 cloves of garlic, minced
🌿 1 teaspoon ground coriander
🌶️ 1/2 teaspoon cayenne pepper
🌶️ 1 teaspoon paprika
🧄 1 teaspoon garlic powder
🟤 1 teaspoon chicken bouillon
🧂 1 tablespoon Worcestershire sauce
💧 1-2 cups water
For the Pico de Gallo:
🍅 2 tomatoes, diced
🧅 1 red onion, diced
🌶️ 1 green bell pepper, diced
🌿 1/2 cup cilantro, chopped
🍋 1 lime, juiced
🧂 Salt to taste
🌶️ Pepper to taste
For the Yogurt Sauce:
🥛 1 cup plain yogurt
🧄 1 clove garlic, minced
🍋 1/2 lemon, juiced
For Serving:
🥬 2 cups lettuce, chopped
🌮 (Optional) Tortillas, warmed
Instructions
1- Prepare the Lentil Mixture:
- In a pan over medium heat, sauté the diced onion in a splash of olive oil until translucent. Add minced garlic and sauté for an additional minute.
- Add the soaked lentils to the pan and pour in 1-2 cups of water, enough to allow the lentils to cook properly.
- Season with ground coriander, cayenne pepper, paprika, garlic powder, chicken bouillon, and Worcestershire sauce. Stir well to combine.
- Cover the pan and let the lentils simmer on low until tender, approximately 8 minutes. Adjust seasoning if needed.
2- Prepare the Pico de Gallo:
- In a large bowl, combine the diced tomatoes, red onion, green bell pepper, and chopped cilantro.
- Squeeze lime juice over the mixture, season with salt and pepper, and stir to combine. Set aside.
3- Make the Yogurt Sauce:
- In a separate bowl, mix plain yogurt with minced garlic and the juice of half a lemon. Stir until smooth and creamy.
4- Assemble the Salad:
- If using tortillas, warm them briefly on a griddle.
- In a serving bowl, place a base of chopped lettuce. Top with a generous helping of the lentil mixture, a scoop of pico de gallo, and drizzle with yogurt sauce.
- For a more filling option, serve in warmed tortillas as a taco.
5- Serve and Enjoy:
- Enjoy this hearty lentil and pico salad as a standalone bowl or wrapped in tortillas for a nutritious and satisfying meal.
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 4
Calories: Approximately 250 per serving
Nutritional Information (per serving):
- Proteins: 12g
- Fats: 5g
- Carbohydrates: 44g
Cooking Tips:
- Add more lime juice to the pico de gallo for a tangier flavor.
- For added warmth, a pinch of ground cumin can enhance the lentil's flavor profile.
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