This is a lentil salad for every time of year! After all, dried legumes and rice never go out of season. It is a wonderful cross between an Italian chopped salad and an Italian pasta salad. With the added perks of being gluten-free and a vegan salad recipe! It also features a scrumptious zesty Italian dressing recipe. This easy salad recipe has just the right amount of zing and crunch and will have everyone asking for more. While this is a lentil recipe it is also a split pea recipe and we think people should start utilizing the green split pea for more than just split pea soup. This bean brings a lot to this salad, it adds a nice punch of color and tons of nutrition. This really is a mouthwatering healthy salad. It offers complete proteins and complex carbohydrates. We hope you enjoy it!
Did you know that some legumes are also called pulses? Check out pulses.org to learn more about pulses and their ability to help the environment as well as how much nutrition is in this affordable food group. This year is the International Year of the Pulse and the UN as well as many other organizations are providing great information about the benefits pulse food would have on the world. We are proud to grow cereals and pulses, not to mention excited to share this great recipe and other pulse recipes.
Cooking Tip: Chop your vegetables while your beans are cooking you can cut the preparation time in half! However, it is important to cook the legumes in separate pans as the beans will have different cooking times and nothing ruins a salad like overcooked beans.
Italian Lentil and Pea Salad
|Prep Time||20 Minutes|
|Total Time||45 Minutes|
Italian Salad Ingredients
- 1 cup dry green split peas, rinsed
- 1 cup dry brown lentils, rinsed
- 5 cups of water
- 1 tbs. olive oil
- 1 cup uncooked instant rice
- ½ cup sliced stuffed green olives
- 2 cups chopped celery
- ¾ cup chopped red radishes
- ¾ cup chopped red onion
- 1 ½ cups cherry tomatoes (halved or quartered)
- 1 cup Italian salad dressing (see recipe below)
- 2 tbs. dried dill
- 1 tbs. seasoned salt
How to Make Italian Lentil and Pea Salad
In separate medium saucepans, cook peas in 2 ½ cups water and cook lentils in 2 ½ cups water, bringing each of them to a boil. Reduce heat to simmer, cover and cook each until tender, about 20-30 minutes. Drain. In a large bowl, combine peas and lentils with olive oil.
Meanwhile, bring 1 cup water to a boil in a medium saucepan, then add rice. Cover the saucepan and remove it from the heat. Let rice sit 5-6 minutes until liquid is absorbed.
To peas and lentils, add rice, olives, celery, radishes, red onion, and cherry tomatoes. Add Italian dressing, dill, and seasoned salt; mix well, and refrigerate 4 hours or overnight.
Italian Dressing Recipe
- 1/3 cup red wine vinegar
- 1 cup extra virgin olive oil
- 1/3 cup water
- 1 tsp. sugar
- ¼ tsp. salt
- ½ tsp dried basil
- ½ tsp. dry mustard
- 1 tsp. onion powder
- 1 tsp. dried oregano
- ¼ tsp. black pepper
- 1 pressed garlic clove
- Mix or shake well and mix into the salad. You may use as little or as much of the dressing according to your preference.