Lentil Salsa
This easy, tasty salsa gets an added protein boost from heart-healthy lentils.
Servings 3 cups (750 mL)
Calories 32
Ingredients
- 2 medium tomatoes, finely diced
- 1 cup (250 mL) finely chopped onion
- 1 whole jalapeno, finely diced (see notes)
- 1 cup (250 mL) cooked green lentils or 1 can (14 oz/398 mL), drained & rinsed
- 2 Tbsp (25 mL) finely chopped cilantro
- 1 Tbsp (15 mL) red wine vinegar (see notes)
- 1 Tbsp (15 mL) lime juice
- 2 cloves garlic, minced
- 1/4 tsp (1 mL) salt, more or less, to taste
Instructions
- In a large bowl, combine tomatoes, onion, jalapeno, lentils, cilantro, vinegar, lime juice, garlic and salt. Mix well.
- Serve right away or cover and chill in fridge for two hours before serving. Serve at room temperature with tortilla or pita chips.
Notes
- If you want a spicier salsa, leave the seeds in the jalapeno. For less spice, remove the seeds.
- For a less spicy salsa, use 1/4 - 1/2 cup (60 – 125 mL) chopped green, orange or yellow pepper instead of the jalapeno pepper.
- Wear latex or rubber gloves when handling the jalapeno peppers as the oils and seeds in a jalapeno can irritate your skin. Make sure you avoid touching your eyes, nose or mouth to prevent any irritation, and wash your hands with soap and water when you are done working with the pepper.
- You can use regular white vinegar if you don't have red wine vinegar.
Nutrition
Serving Size: 0.25cup (60 mL) | Calories: 32 | Carbohydrate: 6g | Fibre: 1g | Sugars: 1.5g | Protein: 2g | Sodium: 82mg | Potassium: 145mg | Iron: 1mg