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Caribbean Lentil Salad - This easy, healthy cold lentil salad recipe has a Caribbean-inspired, tropical twist! It's a vegan-friendly, gluten free meal that's packed with plant-based protein! Make-ahead friendly and great for meal prep! | #Foodfaithfitness | #Vegan #Healthy #Plantbased #Salad #Healthy
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Caribbean Cold Lentil Salad

Note that total time does not include chilling
Course Side Dish
Cuisine Caribbean
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 People (1/2 cup per serving)
Calories 191kcal
Author FoodFaithFitness

Ingredients

For the salad:

  • 1 Cup Brown lentils, uncooked
  • 3 Cups Water
  • 1 8 oz Can Pineapple tidbits, drained (but keep the juice) About 2/3 cup packed tidbits
  • 1/2 Cup Cilantro, roughly chopped
  • 1/4 Cup Red onion, minced
  • 1 tsp Sea salt
  • 1/2 Cup Coconut chips

For the dressing:

  • 1/4 Cup Pineapple juice (from the can of tidbits)
  • 1 Tbsp Avocado oil
  • 2 tsp Reduced-sodium soy sauce (GF if needed)
  • 1-2 Large jalapenos, roughly chopped, to desired spiciness.
  • 1 1/4 tsp Fresh lime juice
  • 3/4 tsp Fresh ginger, minced
  • 3/4 tsp Ground nutmeg
  • 3/4 tsp Ground allspice
  • 1/4 + 1/8 tsp Ground thyme
  • 1/4 + 1/8 tsp Ground cinnamon

Instructions

  • Rinse the lentils and stir together the water and lentils in a medium pot and bring to a boil.
  • Once boiling, turn the heat to medium-low, cover and cook until tender, about 15-20 minutes.  Drain well and add into a large bowl.
  • Add all the other salad ingredients, except the coconut chips, into the bowl and stir to combine. 
  • In a SMALL food processor (mine is 3 cups) process all of the dressing ingredients until the jalapeno is broken down and the dressing is smooth, stopping to scrape down the sides as necessary.
  • Pour the dressing over the lentils and mix well. Cover and refrigerate at least 2 hours up to overnight so the lentils can absorb the dressing and develop flavor.
  • When ready to serve, stir in the coconut chips* and DEVOUR!

Notes

* You want to add these before serving, so they stay crunchy!

Nutrition

Calories: 191kcal | Carbohydrates: 28.5g | Protein: 8.6g | Fat: 4.5g | Saturated Fat: 1.8g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1.7g | Sodium: 473mg | Potassium: 368mg | Fiber: 10.9g | Sugar: 7.9g | Vitamin A: 20IU | Vitamin C: 18.8mg | Calcium: 15mg | Iron: 2.4mg