Feta Lentil Cilantro Salad
Bright, fresh, and brimming with Mediterranean-inspired flavors, this Feta Lentil Cilantro Salad is the perfect balance of hearty and refreshing. Tender green or brown lentils form the base of this protein-packed salad, paired with crisp cucumber, juicy cherry tomatoes, and a tangy pop of crumbled feta cheese. A vibrant burst of chopped cilantro adds herbaceous depth, while a zesty lemon-cumin dressing ties it all together with a delightful citrusy warmth. Ready in just 40 minutes, this easy, nutrient-rich recipe is perfect as a light main course or a flavorful side dish. Customize it with a handful of baby spinach or arugula for added greens, and serve it chilled or at room temperature for a versatile and satisfying dish ideal for any season.
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Recipe Information
Ingredients
- 1 cup Green or brown lentils
- 3 cups Water
- 0.5 teaspoon Salt
- 1 medium Cucumber
- 1 cup Cherry tomatoes
- 0.25 medium Red onion
- 0.5 cup Cilantro leaves and stems (chopped)
- 0.5 cup Feta cheese (crumbled)
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice (freshly squeezed)
- 1 teaspoon Ground cumin
- 0.25 teaspoon Black pepper
- 1 clove Garlic clove (minced)
- 1 cup Baby spinach or arugula (optional)
Instructions
Rinse the lentils thoroughly under cold water to remove any debris. Add the lentils and water to a medium saucepan and bring to a boil.
Reduce the heat to low and simmer the lentils for 20-25 minutes, or until tender but not mushy. Add the salt during the last 5 minutes of cooking. Drain the lentils and set aside to cool.
While the lentils are cooking, dice the cucumber into small cubes, halve the cherry tomatoes, and finely chop the red onion. Set these aside.
In a large bowl, combine the cooled lentils, cucumber, cherry tomatoes, red onion, chopped cilantro, and crumbled feta cheese. If using, add the baby spinach or arugula.
In a small bowl or jar, whisk together the olive oil, lemon juice, ground cumin, black pepper, and minced garlic to create the dressing.
Pour the dressing over the salad mixture and toss gently to combine, ensuring all ingredients are evenly coated. Adjust seasoning with additional salt or pepper if needed.
Serve immediately or chill in the refrigerator for 15-20 minutes to allow the flavors to meld. This salad is delicious both fresh and cold!
Nutrition Facts
Calories |
222 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.5 g | 19% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 472 mg | 21% | |
| Total Carbohydrate | 16.0 g | 6% | |
| Dietary Fiber | 5.2 g | 19% | |
| Total Sugars | 3.0 g | ||
| Protein | 8.6 g | 17% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 151 mg | 12% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 443 mg | 9% | |
*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.
