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Northern Pulse Growers Association

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Cool Caribbean Salad

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½ c. dry lentils, rinsed                                          
½ c. finely chopped cilantro or to taste
1 ½ c. water                                                                
½ c. finely chopped red onion
1 c. diced fresh pineapple
Dressing Ingredients
2 T. balsamic vinegar                                            
½ tsp. grated lime zest
¼ c. fresh lime juice
1 clove garlic, minced
1 tsp. minced fresh ginger
¼ tsp. salt or to taste
2 T. peanut oil

Combine lentils and water in a medium saucepan and bring to a boil.  Reduce heat, cover and simmer until lentils are just tender, about 20 minutes.  Drain. In a small bowl combine dressing ingredients; in a serving bowl, combine cooked lentils with pineapple, cilantro and red onion. Stir in the dressing.  Chill for at least 1 hour before serving.

Nutrition Facts
Serving Size 
Servings Per Container 2-3
Amount Per Serving
Calories  Calories From Fat 
% Daily Value *
Total Fat 
Saturated Fat 
Trans Fat   
Total Carbohydrate 
Dietary Fiber 
Vitamin A   % Vitamin C   %
Calcium  % Iron  %
* Percentage Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
  Calories 2,000 2,2500
Total Fat Less than 65g 80g
   Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate   300g 375g
   Dietary Fiber   25g 30g
Calories per gram:
      Fat 9   •   Carbohydrate 4   •   Protein 4