Black Bean and Lentil Salad with Red Bell Pepper, Cumin, and Cilantro
1 cup (about 1/2 pound) lentils (I used green French lentils but you can use ordinary brown lentils)
1 can black beans
1 cup finely chopped red bell pepper
1/2 cup finely chopped red onion
1/2 cup finely chopped green onion (scallions) green part only
1 cup finely chopped fresh cilantro
2 T olive oil
2 T chicken stock
1 tsp. Dijon mustard
1 T fresh lime juice (can use apple cider vinegar)
1 tsp. Worcestershire sauce
1 tsp. finely minced garlic (I used garlic puree from a jar)
1/2 tsp. dried Oregano (preferably Mexican oregano)
1 tsp. cumin seed (can use ground cumin)
1/2 tsp. Ancho chile powder (or use any mild chile powder)
1/2 tsp. Spike seasoning (or more)
fresh ground pepper to taste
hot sauce to taste (I used green Tabasco sauce)
Put olive oil, chicken stock, Dijon mustard, lime juice, Worcestershire sauce, and garlic in a small bowl. In mortar and pestle, grind together oregano, cumin seed, chile powder, Spike seasoning, and pepper. Whisk into liquid in bowl, then add hot sauce to taste and whisk again.
When lentils are slightly cooled, combine with half of dressing and let marinate while you prep the rest of the ingredients. Wash, spin dry, and finely chop cilantro and set aside. Chop red bell pepper, red onion, and green part of green onions finely and add to lentils. Add drained beans to lentil and vegetable mixture, and stir in rest of dressing, then gently mix in chopped cilantro. This will taste best if refrigerated for an hour or so before serving, but it can be served sooner if you’re short on time.
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South Beach and Low Glycemic Suggestions:
Salad like this with low-glycemic black beans and lentils are great for any phase of the South Beach Diet, or any low-glycemic eating plan.
More Cilantro-Loving Recipes from Kalyn’s Kitchen:
Grilled Halibut with Garlic Cilantro Sauce
Black Bean, Rice, and Cilantro Salad
Black Bean and Beef Chili with Cilantro, Lime, and Avocado Salsa
Chipotle and Black-Eyed Pea Soup with Double Cilantro
Black Bean and Rice Soup with Cilantro and Lime
Cilantro Love from Other Blogs:
(Recipes from other blogs may not always be South Beach Diet friendly, check ingredients.)
Skirt Steak with Cilantro Garlic Sauce from Serious Eats
Bok Choy with Peanuts and Cilantro from What Did You Eat
Steamed Chicken and Rice with Cilantro Pesto from Is It EDible
Cilantro-Lime Brown Rice from Mighty Foods
Peppery Shrimp with Cilantro Coconut Sauce from Talk of Tomatoes
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