Cooking 4 You: Amaranth and Lentil Salad with Pomegranate and Feta

The NBC4 and Telemundo44 Health and Fitness Expo is coming to the Washington Convention Center on March 10 and 11.

You can watch cooking demonstrations at the Expo's Cooking 4 You stage.

Here's a recipe Chef Christopher Carey, an instructor at Stratford University will demonstrate on Saturday, March 10 at 10 a.m. to show the benefits and uses of amaranth, a grain similar to rice or maize.

Amaranth and Lentil Salad with Pomegranate and Feta


For the Dressing:

  • 1 tablespoon Dijon mustard 
  • 2 tablespoons minced shallot 
  • 2 teaspoons honey 
  • 1/4 cup apple cider vinegar 
  • 1/2 cup olive oil 
  • Sea salt and pepper 

For the Salad:

  • 1 1/2 cups amaranth 
  • 1 cup dry green lentils 
  • 2 garlic cloves 
  • Sea salt and pepper 
  • 1 cup pomegranate seeds 
  • 3/4 cup crumbled feta 
  • 2 cups chopped radicchio 
  • 1/2 cup chopped fresh parsley 
  • 1 Honeycrisp apple, diced 
  • 1/4 cup chopped almonds 


1. Cook the Amaranth and Lentils:

Cook the lentils with 3 cups of water, 2 cloves of garlic, and sea salt. Bring to a boil and then cover, reduce to a simmer, and cook until the lentils are done, about 20 minutes. Drain, discard garlic cloves, and set aside to cool. Cook the amaranth with 3 cups of water and sea salt. Bring to a boil and then reduce heat to a simmer. Cook until amaranth is tender about 20 minutes. Drain if needed, and set aside.

2. Make the Dressing:

Add the Dijon, shallot, honey, apple cider vinegar, olive oil, and sea salt and pepper (to taste) in a mason jar. Shake vigorously until emulsified and combined.

3. Assemble the Salad:

Combine the cooled amaranth and lentils with the pomegranate, feta, radicchio, parsley, apple, and almonds. Dress with the vinaigrette and toss thoroughly to combine. Serve cold or at room temperature.

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