Fiber-Packed Need-More-Fiber Lentil Salad
Need-More-Fiber Lentil Salad
Need-More-Fiber Lentil Salad
Ingredients
- ¾ cup of rinsed hulled or pearl barley
- 1½ teaspoons of Diamond Crystal or ¾ teaspoon of Morton kosher salt, divided, plus additional
- ¾ cup of rinsed black beluga or French green lentils
- 1½ cups of plain whole-milk Greek yogurt
- 1 small or half of a large fennel bulb with fronds
- ¼ cup of raw shelled sunflower seeds
- ¼ cup of extra-virgin olive oil, plus extra for drizzling
- 2 tablespoons of harissa (like New York Shuk)
- 1 tablespoon of finely grated lemon zest
- 3 tablespoons of fresh lemon juice
Instructions
Step 1
In a medium pot, cook ¾ cup rinsed hulled or pearl barley in boiling salted water until tender—about 15 minutes for pearl or 40–50 minutes for hulled. Drain and set aside in a large bowl.
Step 2
In a separate pot, boil salted water and cook ¾ cup of rinsed black beluga or French green lentils over medium heat until tender, about 18–22 minutes. Drain and add to the bowl with barley.
Step 3
In a small bowl, combine 1½ cups of plain whole-milk Greek yogurt with ½ teaspoon of Diamond Crystal kosher salt or ¼ teaspoon of Morton kosher salt. Set it aside.
Step 4
Trim the fronds from the fennel bulb and set them aside for garnish. Thinly slice the bulb and keep it in a separate bowl.
Step 5
In a small skillet over medium heat, toast ¼ cup of raw shelled sunflower seeds, stirring occasionally for 5–7 minutes until golden. Transfer to a plate and sprinkle with salt.
Nutrition Information
My Tip
To enhance the flavor of your Need-More-Fiber Lentil Salad, try toasting the raw sunflower seeds in a dry skillet over medium heat for a few minutes until they're golden and fragrant. This simple step brings out their nuttiness and adds a delightful crunch to the salad!
Leftovers
To store your Need-More-Fiber Lentil Salad, transfer leftovers to a glass container with a tight-fitting lid for optimal freshness. It’ll keep in the fridge for up to four days. When you're ready to enjoy it again, gently reheat in the microwave, stirring occasionally, until warmed through—this keeps the yogurt creamy and the flavors vibrant!
Make It Your Own
For a delightful twist, try swapping the hulled barley for quinoa; it adds a lovely nuttiness and makes the dish gluten-free. Plus, the quinoa cooks up fluffy and complements the lentils beautifully!
What I'd Do Differently
As I savored each bite of this Need-More-Fiber Lentil Salad, I realized I might add a bit more harissa next time for an extra kick. The creaminess of the Greek yogurt paired beautifully with the earthy lentils, but I think a handful of fresh herbs like parsley or mint could brighten it up even more. Cooking is all about experimenting, and I can't wait to make this salad again!
