/getattachment/4b01e9ed-2f58-4718-87f2-b41cc7334f7e/Warm-Lentil-Pear-Salad.aspx
Warm Lentil Pear Salad Recipe
An interesting way of enjoying lentils as a major salad ingredient combined with peppers and pears.
Prep Time
10 minutes *excluding roasting of peppers
Recipe Method
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Boil the rinsed lentils in the chicken stock with the bay leaf for 15 - 20 minutes. Drain well and discard the leaf. Toss in the roasted pepper slices.
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In a SPAR Good Living 20cm non-stick pan, heat the butter and sugar, stirring until evenly heated and dissolved. Add in the pear slices and the Balsamic vinegar. Cook briefly until warmed through, adding in a little reserved pear syrup to increase the amount of dressing.
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Pile the lentil mixture into a bowl, and finish off with the pear slices and a drizzle of the dressing over. Serve immediately.
Hints & Tips
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Canned black lentils may be used but rinse them well to keep them loose. Seasonal fresh red skinned pears look great in this salad but require just a few minutes more cooking than when using the canned fruit.
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**To roast sweet peppers, remove the pips and stem area from each half. Brush the skins lightly with oil and place in a 190 º C oven for 25 minutes until the skin is blistered. Set aside in a covered bowl to cool slightly which ensures easy removal of the skin.
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The sweet peppers may be used raw instead, but it would be best to slice them very finely into julienne strips.
Typical Nutritional Information (ready-to-eat) |
Per 100g |
Per Serving (220g) |
Energy (kJ) |
755 |
1661 |
Total protein (g) |
8.4 |
18.5 |
Carbohydrate (g) |
23.6 |
51.9 |
Total fat (g) |
2.9 |
6.4 |
of which: Saturated fat (g) |
1.4 |
3.0 |
Trans fat(g) |
0.10 |
0.22 |
Mono-unsaturated fat (g) |
0.78 |
1.7 |
Polyunsaturated fat (g) |
0.23 |
0.5 |
Cholesterol (mg) |
8 |
17.6 |
Dietary fibre (g) |
5.4 |
11.9 |
Total sodium (mg) |
43 |
94.6 |
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