Cold Soak Recipe: Lemony Lentil Salad
This recipe is something of a spinoff of one of the original meals Julie made for Henry and Mark when the idea for starting a food business originated on the John Muir Trail. The Lemony Lentil Salad has a delightful and bright citrus twist which playfully dances across your tongue in contrast to the toothy and earthy legumes. Packed full of protein, this vegan salad will be a hit on a hot summer day hike.
Meat Free • Nut Free • Soy Free • Sugar Free • Vegan
PREP TIE: 30 minutes COOK TIME: 30 minutes
DEHYDRATION TIME: 6 to 8 hours REHYDRATION TIME: 15 to 20 minutes
WATER NEEDED TO REHYDRATE (PER SERVING): Scant 1/2 CUP
4 tablespoons olive oil
3 tablespoons rice vinegar, unseasoned
4 tablespoons freshly squeezed lemon juice
2 teaspoons lemon zest
1 teaspoon agave, or 1/2 teaspoon sugar
1/2 teaspoon dried thyme 3/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
11/2 cups lentils, picked over and rinsed
3 celery stalks, cut into 1/2-inch dice
1 yellow bell pepper, cut into 1/2-inch dice
1/2 cup matchstick carrots
1/4 cup chopped fresh flat leaf parsley
- In a small bowl, combine the oil, vinegar, lemon juice, lemon zest, agave, thyme, 1/4 teaspoon of salt, and the pepper. mix thoroughly and set the dressing aside.
- Put the lentils and the remaining 1/2 teaspoon of salt in a medium pot over medium-high heat. Cover the lentils with the water and bring the water to a boil. Partially cover the pot and reduce the heat to a gentle simmer. If needed, add another cup of water while the lentils are cooking. Cook the lentils for 25 to 30 minutes or until they are soft but not mushy. Drain the lentils, rinse them in cold water, and set them aside to cool.
- When the lentils are cool, transfer them to a large bowl with the celery, bell pepper, carrots, and parsley. Place all the vegetables in a large bowl.
- Add the dressing to the vegetables and mix well to combine.
- Spread the salad out evenly on the dehydrator trays fitted with a solid plastic insert.
- Place the trays in the dehydrator. Set the dehydrator to 135°F and turn it on. If your dehydrator has a built-in timer, set it for 6 hours. For models without a timer, set a separate timer.
- At the 6-hour mark, check the vegetables. They should be firm and should not feel moist. If nec- essary, continue to dry the salad for another 1 to 2 hours.
Measure the total amount of salad, divide it into four portions, and place each portion in a boil-in bag. Divide the pepitas into 4 small zip-sealed bags and place one inside each salad bag. label and date the bags. Store for up to 1 year.
Add a scant 1/2 cup of cool water to the bag. mix it well, cover, and let it sit for 15 to 20 minutes. Stir the salad again before eating.
This lentil salad produces what may look like a very low yield, but remember how nutritionally dense lentils are; even though the portion looks small, it still packs a nutritional punch.
NUTRITIONAL INFORMATION (PER SERVING): 410 calories, 15g fat, 53g carb, 20g protein, 670mg sodium (28% DV).
For more awesome recipes, pick up a copy of Julies Dehydrator Cookbook For Outdoor Adventurers
HENRY MOSIER * MAY 22, 2020