Fresh Mediterranean Lentil Salad
Bursting with vibrant flavors and wholesome ingredients, this Fresh Mediterranean Lentil Salad is the perfect fusion of nutrition and taste. Tender green lentils form the protein-packed base of this recipe, paired with crunchy cucumber, juicy cherry tomatoes, and the sharp tang of red onion. Fresh parsley and mint add an herbaceous twist, while a zesty dressing of extra virgin olive oil, lemon juice, and garlic enhances every bite. Finally, creamy crumbled feta cheese brings a delightful saltiness that ties the dish together. Ready in under 40 minutes, this refreshing and versatile salad makes an ideal side dish, light main course, or meal-prep option. Packed with plant-based protein and Mediterranean-inspired goodness, this salad is not only delicious but also perfect for healthy eating. Serve it chilled or at room temperature for a dish that is as satisfying as it is bright and flavorful.
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Recipe Information
Ingredients
- 1 cup green lentils
- 3 cups water
- 1 medium cucumber
- 1 cup cherry tomatoes
- 0.5 medium red onion
- 0.25 cup fresh parsley
- 0.25 cup fresh mint
- 3 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice
- 2 cloves garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup feta cheese, crumbled
Instructions
Rinse 1 cup of green lentils under cold water to remove any debris or dust.
In a medium saucepan, combine the rinsed lentils and 3 cups of water. Bring to a boil over high heat.
Reduce the heat to low and simmer the lentils uncovered for 15-20 minutes, or until they are tender but not mushy. Drain any excess water and set the lentils aside to cool.
While the lentils are cooking, finely dice 1 medium cucumber and halve 1 cup of cherry tomatoes. Dice half a medium red onion. Chop 1/4 cup of fresh parsley and 1/4 cup of fresh mint.
In a large mixing bowl, combine the cooked lentils, cucumber, cherry tomatoes, red onion, parsley, and mint.
In a small bowl, whisk together 3 tablespoons of extra virgin olive oil, 3 tablespoons of lemon juice, two minced garlic cloves, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper.
Pour the dressing over the lentil mixture and toss until everything is well combined.
Gently fold in 1/2 cup of crumbled feta cheese just before serving.
Serve the salad chilled or at room temperature as a delightful and refreshing dish.
Nutrition Facts
Calories |
218 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.2 g | 17% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 419 mg | 18% | |
| Total Carbohydrate | 18.6 g | 7% | |
| Dietary Fiber | 6.2 g | 22% | |
| Total Sugars | 4.7 g | ||
| Protein | 8.1 g | 16% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 169 mg | 13% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 510 mg | 11% | |
*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.
