California Avocado season has ended.

Freekeh Lentil Salad with Chickpeas and California Avocado

Total time:

20 min

Prep time:

20 min

Cook time:

n/a

Nutritional Highlights (Per serving) See Full
270 Calories
13 g Fat
9 g Fiber
160 mg Sodium
35 g Carbs
Freekeh Lentil Salad with Chickpeas and California Avocado

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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

4 Tbsp. Extra virgin olive oil
3 Tbsp. lemon juice (juice of 1 lemon)
2 Tbsp. honey
1 Tbsp. lemon zest (zest of 1 lemon)
1 Tbsp. Dijon mustard
1/2 tsp. kosher salt
1/8 tsp. black pepper
3 cups cooked cracked freekeh*
1 1/2 cups cooked lentils
1 cup canned, reduced-sodium chickpeas, drained and rinsed
2 ripe, Fresh California Avocados, seeded, peeled, and cut into ¾-inch pieces**
4 medium-size radishes, thinly sliced and halved
3 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 (Sat 2 g, Trans 0 g, Poly 1.5 g, Mono 8 g)
Cholesterol 0 mg
Sodium 160 mg
Potassium 470 mg
Total Carbohydrates 35 g
Dietary Fiber 9 g
Total Sugar 6 g
Protein 9 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.

About the author

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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(20 Ratings)