RECIPES

Freekeh Lentil Salad with Chickpeas and California Avocado

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Total Time:

20min

Prep Time:

20min

Nutritional Highlights (per serving)

See Full

270
Calories
13 g
Total Fat
9 g
Dietary Fiber
9 g
Protein
35 g
Total Carbs
 Freekeh Lentil Salad with Chickpeas and California Avocado

The foundation for this recipe starts with whole grain freekeh, an ancient grain, and builds from there with lentils, chickpeas, radishes, California Avocados, fresh mint, green onion, and a simply delicious dressing of lemon juice, honey, Dijon mustard, and olive oil. If we had to choose a few words to describe this salad, it would be luscious, hearty, and crunchy.

Ingredients

Serves: 8
Tbsp.  Extra virgin olive oil
Tbsp.  lemon juice (juice of 1 lemon)
Tbsp.  honey
Tbsp.  lemon zest (zest of 1 lemon)
Tbsp.  Dijon mustard
1/2  tsp.  kosher salt
1/8  tsp.  black pepper
cups  cooked cracked freekeh*
1 1/2  cups  cooked lentils
cup  canned, reduced-sodium chickpeas, drained and rinsed
  ripe, Fresh California Avocados, seeded, peeled, and cut into ¾-inch pieces**
  medium-size radishes, thinly sliced and halved
  green onions, white and light green parts, thinly sliced
1/4  cup  packed fresh mint leaves, torn into pieces, plus extra whole leaves for garnish

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

  1. Place the olive oil, lemon juice, honey, zest, mustard, salt, and pepper in a bowl and whisk until well combined, or add to a small Mason jar, cover with a lid, and shake vigorously until combined. Set aside.
  2. Place the freekeh, lentils, chickpeas, avocados, radish slices, green onions, and mint in a large serving bowl and stir gently to combine. Re-whisk or shake the dressing, drizzle on top, and toss the salad gently to combine. Season with salt and pepper to taste, and garnish with extra mint leaves.

*Notes: We cooked the freekeh in water, but you can cook it in vegetable or chicken broth for additional flavor as desired.

Beverage Pairing: Club Soda or seltzer with lemon juice, a lemon slice, and torn mint leaves.

Serving Suggestion: Serve as a side dish or main meal for a summer picnic or cookout. To boost the protein even more, top with grilled tofu, chicken, turkey, or shrimp.

**Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

NUTRITION INFORMATION
PER SERVING
Calories 270
Total Fat 13 g
Trans Fat 0 g
Saturated Fat 2 g
Unsaturated Fat 8 g
Polyunsaturated Fat 1.5 mg
Dietary Fiber 9 g
Protein 9 g
Total Carbs 35 g
Cholesterol 0 mg
Sodium 160 mg
Potassium 470 mg
Total Sugar 6 g

(Nutrition information is for about 1 1/3 cups)

Vitamin A 148 IU; Vitamin C 8 mg; Calcium 38 mg; Iron 3.6 mg; Vitamin D 0 IU; Folate 132 mcg; Omega 3 Fatty Acid 0.1 g

% Daily Value*: Vitamin A 2%; Vitamin C 15%; Calcium 4%; Iron 20%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Meal Makeover Moms

Janice Newell Bissex and Liz Weiss are registered dietitians and The Meal Makeover Moms. As two of the nation’s top experts on family nutrition, they’re on a mission to help busy families eat better. The Moms give family-favorite recipes a healthy makeover by weaving in fruits, vegetables, whole grains, healthy oils and more. Their recipes are easy to make, appeal to kids and make mealtime less stressful for parents who want their families to eat more than the chicken nuggets and mac & cheese that often end up on the table.

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