Cold Lentil Salad
Fresh, zesty, and irresistibly satisfying, this cold lentil salad is the perfect balance of wholesome ingredients and bold Mediterranean flavors. Packed with protein-rich green or brown lentils, crisp cucumbers, juicy cherry tomatoes, and vibrant red bell peppers, this salad is a nutrient-dense delight for your taste buds. A tangy red wine vinaigrette, infused with Dijon mustard and olive oil, ties everything together, while optional crumbled feta cheese adds a creamy, indulgent touch. Quick to prepare in just 15 minutes of hands-on time, this versatile dish is served chilled, making it an ideal choice for meal prep, picnics, or a refreshing summer side. Perfectly customizable and naturally vegetarian, this healthy lentil salad is as delicious as it is nourishing!
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Recipe Information
Ingredients
- 1 cup Green or brown lentils
- 3 cups Water
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 1 medium Red bell pepper
- 0.5 medium Red onion
- 0.25 cup Fresh parsley
- 3 tablespoons Olive oil
- 2 tablespoons Red wine vinegar
- 1 teaspoon Dijon mustard
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 0.5 cup Crumbled feta cheese (optional)
Instructions
Rinse the lentils thoroughly under cold water.
In a medium saucepan, combine the lentils and water. Bring to a boil, then reduce the heat to low and simmer for 20–25 minutes, or until the lentils are tender but not mushy. Drain and allow them to cool completely.
While the lentils are cooling, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and red bell pepper, and finely chop the red onion and parsley.
In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, salt, and ground black pepper to make the vinaigrette.
Once the lentils are cool, transfer them to a large mixing bowl. Add the cherry tomatoes, cucumber, red bell pepper, red onion, and parsley.
Pour the vinaigrette over the salad and toss gently to combine, ensuring all ingredients are evenly coated.
If desired, gently fold in the crumbled feta cheese for an extra layer of flavor.
Taste and adjust seasoning with additional salt or pepper, if needed.
Chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld.
Serve cold as a refreshing side dish or a healthy main course.
Nutrition Facts
Calories |
268 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.8 g | 23% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 626 mg | 27% | |
| Total Carbohydrate | 18.2 g | 7% | |
| Dietary Fiber | 5.8 g | 21% | |
| Total Sugars | 4.6 g | ||
| Protein | 10.4 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 201 mg | 15% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 480 mg | 10% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
