Dairy-Free Fresh Mediterranean Lentil Salad
Bursting with vibrant flavors and wholesome ingredients, this Dairy-Free Fresh Mediterranean Lentil Salad is a light yet hearty dish that’s perfect for any occasion. Packed with protein-rich green or brown lentils, crisp cucumber, juicy cherry tomatoes, and zesty red bell pepper, this salad is enhanced with fresh parsley, mint, and a hint of ground cumin for that signature Mediterranean flair. A tangy lemon-olive oil dressing ties everything together, while the optional addition of dairy-free feta adds a creamy touch without the dairy. Ready in just 40 minutes, this salad is not only vegan-friendly but also naturally gluten-free, making it an excellent choice for a healthy meal or side dish. Perfect served chilled or at room temperature, it’s a refreshing addition to your meal prep, potluck table, or weeknight dinner rotation.
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Recipe Information
Ingredients
- 1 cup Green or brown lentils
- 3 cups Water
- 1 medium English cucumber
- 1 cup Cherry tomatoes
- 1 medium Red bell pepper
- 0.5 medium Red onion
- 0.5 cup Parsley
- 0.25 cup Mint leaves
- 0.25 cup Olive oil
- 3 tablespoons Lemon juice
- 1 large Garlic clove
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.5 teaspoon Ground cumin
- 0.5 cup Feta cheese (dairy-free optional)
Instructions
Rinse 1 cup of lentils under cold running water. Place the lentils in a saucepan and cover them with 3 cups of water. Bring to a boil, then reduce the heat and let it simmer for about 20 minutes or until the lentils are tender but not mushy. Drain and let them cool.
Meanwhile, dice the English cucumber and red bell pepper into small cubes. Halve the cherry tomatoes. Finely chop the red onion.
Chop 0.5 cup of parsley and 0.25 cup of mint leaves and set aside.
In a small bowl, whisk together 0.25 cup of olive oil, 3 tablespoons of lemon juice, 1 finely minced garlic clove, 0.5 teaspoon of salt, 0.25 teaspoon of black pepper, and 0.5 teaspoon of ground cumin to make the dressing.
In a large bowl, combine the cooked lentils, cucumber, cherry tomatoes, red bell pepper, red onion, parsley, and mint.
Pour the dressing over the lentil mixture and toss until everything is well coated.
If using, crumble the half cup of dairy-free feta cheese and gently fold it into the salad.
Let the salad sit for about 10 minutes to allow the flavors to meld. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1237 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84.2 g | 108% | |
| Saturated Fat | 27.1 g | 136% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 2599 mg | 113% | |
| Total Carbohydrate | 85.7 g | 31% | |
| Dietary Fiber | 27.1 g | 97% | |
| Total Sugars | 23.0 g | ||
| Protein | 43.4 g | 87% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 976 mg | 75% | |
| Iron | 14.0 mg | 78% | |
| Potassium | 2446 mg | 52% | |
*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.
