Warm Lentil Pear Salad Recipe

An interesting way of enjoying lentils as a major salad ingredient combined with peppers and pears.

Difficulty

Prep Time

10 minutes *excluding roasting of peppers

Cooking Time

20 minutes

Serves

Serves: 4

Recipe Ingredients

  • 250 g dry lentils
  • 1 chicken stock cube dissolved in 450 ml hot water
  • 1 bay leaf or lemon leaf
  • ½ each of 3 colours sweet peppers, roasted and sliced **
  • 1 small bunch fresh dhania (coriander),washed and chopped
  • 25 ml SPAR butter
  • 30 ml SPAR brown sugar
  • 410g can SPAR pear halves, well drained and sliced lengthwise
  • 25 ml SPAR balsamic vinegar

Recipe Method

  1. 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.
  2. 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.
  3. 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

  • 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.
  • **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.
  • 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