Uruguayan cuisine is a reflection of the nation’s vibrant culture and diverse culinary influences, and this Uruguayan Lentil and Roasted Pepper Salad is a perfect embodiment of that heritage. Nestled between Argentina and Brazil, Uruguay’s food traditions draw heavily from European, indigenous, and Creole influences, blending diverse ingredients and techniques into its simple yet flavorful dishes. This salad pays homage to Uruguay’s emphasis on fresh, wholesome produce and its tradition of turning everyday ingredients into something extraordinary.
Lentils are a staple in many South American kitchens, prized for their nutrition and versatility. Rich in protein and fiber, they’re a central ingredient in many humble yet satisfying recipes. In Uruguay, lentils often feature in comforting stews during the cooler months, but their adaptability makes them just as suitable for lighter preparations like this vibrant salad. The earthy, slightly nutty flavor of green or brown lentils provides the perfect base for the bold taste combinations in this dish.
Roasted red peppers, another key ingredient, reflect Uruguay’s love for bold flavors developed naturally through cooking techniques like grilling and roasting. Bell peppers, which are known as “morrones” in Uruguay, are commonly roasted over open flames or in hot ovens, a process that deepens their sweetness and gives them a characteristic smoky quality. This technique brings out their natural richness and beautifully complements the hearty lentils.
The inclusion of finely chopped red onion lends the salad a hint of sharpness and crunch, while olive oil and red wine vinegar provide the dressing with an elegant balance of richness and acidity. Extra virgin olive oil, often used in Uruguayan cuisine, highlights a Mediterranean influence brought by Italian and Spanish settlers. Meanwhile, smoked paprika and ground cumin add layers of depth, aligning the dish with the region’s love for warm, aromatic spices.
Parsley is generously sprinkled over the salad before serving, in keeping with another typical Uruguayan practice of brightening dishes with fresh herbs. This not only adds a pop of color but also a light, herbaceous note that ties the flavors together harmoniously. The result is a dish that’s hearty yet refreshing, making it a versatile addition to any meal, whether as a side dish or a standalone light lunch.
In Uruguay, meals are a celebration of good company and the bounty of nature. This salad brings that spirit to the table in a way that feels accessible yet indulgent. The simplicity of its preparation and the use of readily available ingredients stay true to the essence of Uruguayan home cooking, where the focus is less on elaborate techniques and more on enhancing the natural flavors of each component.
Whether enjoyed on a quiet weekday evening or as part of a festive gathering, this Uruguayan Lentil and Roasted Pepper Salad encapsulates the ethos of comfort and community that defines the country’s culinary tradition. For those unfamiliar with Uruguayan cuisine, it offers an approachable gateway to its distinct yet universally appealing flavors. And for those already enamored with South American cooking, this dish is a love letter to everything that makes it special.
Uruguayan Lentil and Roasted Pepper Salad
Ingredients
Ingredients
- 1 cup green or brown lentils preferably organic
- 2 large red bell peppers roasted
- 1 medium red onion finely chopped
- ¼ cup (affiliate link)olive oil high quality
- 3 tablespoons (affiliate link)red wine vinegar
- ½ teaspoon smoked paprika
- ¼ teaspoon ground cumin
- to taste salt and freshly ground black pepper
- ¼ cup fresh parsley chopped
Instructions
- Rinse the lentils under cold water, then place them in a pot with 3 cups (720 ml) of water. Bring to a boil, reduce heat, and simmer for 20 to 25 minutes, or until lentils are tender but not mushy. Drain and let cool.
- While the lentils are cooking, preheat your oven to 220°C (430°F). Rub the red bell peppers with a little olive oil, place on a baking sheet, and roast for 20 minutes until the skin is blistered and slightly charred. Remove from the oven, place in a bowl, and cover with plastic wrap for 10 minutes to steam.
- Once steamed, peel off the skins from the peppers, remove the seeds, and slice them into thin strips.
- In a large mixing bowl, combine the cooked lentils, roasted pepper strips, chopped red onion, olive oil, red wine vinegar, smoked paprika, and ground cumin. Season generously with salt and freshly ground black pepper.
- Toss the salad gently until all ingredients are well combined and adjusted to taste.
- Just before serving, sprinkle with freshly chopped parsley.
Notes
- For an extra burst of flavor, try adding crumbled feta cheese or toasted walnuts.
- Lentils can be cooked in advance and stored in the refrigerator for up to 3 days.