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Mediterranean Lentil Salad

Mediterranean Lentil Salad: Healthy, Colorful, and Delicious!

A vibrant and nutritious Mediterranean Lentil Salad that is protein-packed, fiber-rich, and perfect for any meal.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Salad
  • 1 cup green or French lentils use for best texture
  • 1 medium cucumber fresh and firm
  • 1 cup bell peppers mixed varieties for color
  • 3 stalks green onions sliced thin
  • 1/4 cup fresh parsley chopped
  • 1/4 cup fresh mint chopped
For the Dressing
  • 1/4 cup extra-virgin olive oil heart-healthy
  • 2 tablespoons lemon juice freshly squeezed
  • 1 clove minced garlic
  • to taste salt
  • to taste black pepper
  • optional teaspoon chili flakes adjust for spice

Equipment

  • Mixing Bowl
  • Large pot
  • Spatula

Method
 

Step-by-Step Instructions
  1. In a mixing bowl, whisk together lemon juice, minced garlic, salt, black pepper, and optional chili flakes. Slowly drizzle in olive oil while whisking until smooth.
  2. Rinse lentils under cold water. In a pot, add lentils, bay leaf, and enough water to cover. Bring to a boil, then simmer for 20-25 minutes until tender. Drain excess water.
  3. Transfer warm lentils to the mixing bowl with dressing and gently stir to coat. Let sit for a few minutes to absorb flavors.
  4. Once lentils have cooled slightly, add cucumber, bell peppers, green onions, parsley, and mint. Gently toss to combine.
  5. Taste and adjust seasoning as needed with salt, pepper, or lemon juice.
  6. Serve immediately as a warm dish or chill in an airtight container for up to three days. Let sit at room temperature for better flavor.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 35gProtein: 12gFat: 9gSaturated Fat: 1.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gSodium: 300mgPotassium: 400mgFiber: 10gSugar: 5gVitamin A: 500IUVitamin C: 25mgCalcium: 60mgIron: 3.5mg

Notes

Canned lentils can be used for a quicker meal; rinse well before adding to the salad. Prepare dressing separately to keep vegetables crisp.

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