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–+ servings
Mediterranean Lentil Salad

Vibrant Mediterranean Lentil Salad: Nourishing & Delicious

This Mediterranean Lentil Salad blends protein-packed lentils with fresh veggies, making a nutritious meal or side dish that's both satisfying and visually appealing.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 cup green or French lentils provides protein and fiber
  • 1 medium cucumber or zucchini for different texture
  • 1 medium bell pepper any color or substitute with chopped carrots
  • 2 stalks green onions or use regular onions for stronger taste
  • 1 cup fresh parsley or dried parsley in a pinch
  • 1 tablespoon fresh mint or lemon zest if short on mint
For the Dressing
  • 3 tablespoons lemon juice or lime juice as an alternative
  • 2 cloves garlic freshly minced for best flavor
  • 1/4 cup extra-virgin olive oil or avocado oil as a substitute
  • salt to taste
  • black pepper to taste

Equipment

  • Mixing Bowl
  • medium pot
  • Whisk

Method
 

Step-by-Step Instructions
  1. In a large mixing bowl, combine lemon juice, minced garlic, salt, pepper, and optional chili flakes. Whisk in olive oil until emulsified.
  2. Rinse lentils under cold water. In a pot, add lentils, a bay leaf, and water to cover. Bring to a boil, then simmer for 20-25 minutes.
  3. While lentils are warm, add them to the dressing and toss to coat evenly.
  4. Chop cucumber, bell pepper, green onions, parsley, and mint into small pieces. Fold into the lentil mixture.
  5. Adjust seasoning as needed and serve immediately, or refrigerate for 30 minutes before serving.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 35gProtein: 12gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gSodium: 250mgPotassium: 600mgFiber: 10gSugar: 3gVitamin A: 300IUVitamin C: 30mgCalcium: 50mgIron: 3mg

Notes

Opt for green or French lentils for the best texture. Serve at room temperature for enhanced flavors.

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