Florida Orange Juice (FLOJ) infuses the lentils during cooking and again with the olive oil-based salad dressing. Flavors really pop with the addition of fresh herbs, diced oranges, an avocado, and sweet spices. The vitamin C in the FLOJ and the orange may enhance iron absorption from the lentils. In addition, the salad is tossed with healthful foods that provide a variety of nutrients that work together in the body to promote heart health: the viscous fibers in the lentils and the orange; the folate, hesperidin and potassium in FLOJ; and the monounsaturated fats and phyonutrients in the avocado and extra virgin olive oil.
SERVING SIZE: 1 cup
PREP TIME: 15 minutes + 1 hour to chill lentils
COOKING TIME: 30 minutes
1 cup Florida Orange Juice (fortified with calcium and vitamin D)
1 cup green lentils, sorted and rinsed
1 cup water
2 ½ tablespoons extra virgin olive oil
2 tablespoon Florida Orange Juice
1 tablespoon seasoned rice vinegar
1 teaspoon Dijon mustard
2 teaspoons honey
¼ teaspoon ground cinnamon
1/8 teaspoon ground cardamom
¼ teaspoon salt
1/8 teaspoon coarse ground black pepper
1 cup thinly slices carrots (~ 2 large carrots)
½ cup chopped scallions (~ 2-3 scallions, both green and white parts)
1/3 cup chopped fresh mint leaves, packed
1/3 cup chopped fresh parsley leaves, packed
1 ¼ cups oranges, chopped (~ 2 large oranges)
1 cup diced avocado (154 grams, or ~ 1 large avocado)
To prepare the lentils, put the lentils, water and FLOJ into a large pot and cover with a lid. Use a large pot to avoid boiling over. Bring the contents to a boil. Reduce the heat and simmer until the lentils are tender and the liquid is absorbed, about 20 – 25 minutes. If the liquid is not absorbed after 25 minutes, remove the lid and cook an additional 2-3 minutes or until the liquid is absorbed. Remove the lentils to a large bowl to cool and to continue drying. Loosely cover and refrigerate for an hour or overnight.
To prepare the dressing, whisk the olive oil, FLOJ, seasoned rice vinegar, Dijon mustard, honey, cinnamon, cardamom, salt and pepper together in a small mixing bowl.
To make the salad, add the carrots, scallions, mint, parsley and orange pieces to the cold lentils. Add the dressing and mix well. Add the diced avocado and gently toss.
Serving suggestions: Enjoy as a main dish or side salad, fill a wrap to enjoy as a sandwich or place small amounts into endive leaves to serve as an appetizer.
NUTRITION PER SERVING: CALORIES 271; TOTAL FAT 10g; SAT. FAT 1g; CHOL. 0mg; SODIUM 142mg; CARB. 38g; FIBER 12g; SUGARS 15g; PROTEIN 10g; N/A total potassium (1 cup of FLOJ contains 470 mg potassium)