Heart-Healthy Fresh Mediterranean Lentil Salad
Bursting with flavor and packed with nutrients, this Heart-Healthy Fresh Mediterranean Lentil Salad is a vibrant, protein-rich dish perfect for a light lunch or a refreshing side. Made with tender green or brown lentils, crisp cucumbers, juicy cherry tomatoes, sweet red bell peppers, and zesty red onion, this salad is brimming with Mediterranean-inspired goodness. Fresh parsley and mint add a fragrant and herbaceous touch, while a simple dressing of lemon juice and extra virgin olive oil ties it all together. Optional crumbled feta cheese adds a creamy, tangy finish, but the salad is just as delightful without it for a vegan option. Quick to prepare and ready in under 40 minutes, this salad is a must-try for anyone seeking a delicious, heart-healthy recipe that’s loaded with fiber, vitamins, and wholesome Mediterranean flavor. Serve it chilled or at room temperature for a versatile dish that's as satisfying as it is good for you!
Log this recipe in SnapCalorie
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
- 0.5 bunch Fresh parsley
- 0.25 cup Fresh mint leaves
- 2 tablespoons Lemon juice
- 2 tablespoons Extra virgin olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.5 cup Feta cheese (optional)
Instructions
Rinse the lentils under cold water and pick out any debris or damaged lentils.
In a medium saucepan, combine the rinsed lentils and 3 cups of water. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover, and simmer the lentils for 20-25 minutes until they are tender but not mushy.
Drain the lentils and rinse them under cold running water to stop the cooking process. Let them cool completely.
While the lentils are cooking, halve the cherry tomatoes, dice the cucumber, and chop the red bell pepper into small pieces. Finely dice the red onion.
Chop the parsley and mint leaves finely.
In a large mixing bowl, combine the cooled lentils, cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and mint.
In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper.
Pour the dressing over the lentil mixture and toss to combine evenly.
If desired, gently fold in the crumbled feta cheese.
Let the salad sit for about 10 minutes for the flavors to meld together.
Serve chilled or at room temperature. Enjoy your heart-healthy Mediterranean Lentil Salad!
Nutrition Facts
Calories |
970 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.4 g | 72% | |
| Saturated Fat | 22.3 g | 112% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 2600 mg | 113% | |
| Total Carbohydrate | 84.1 g | 31% | |
| Dietary Fiber | 28.3 g | 101% | |
| Total Sugars | 24.1 g | ||
| Protein | 43.9 g | 88% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 985 mg | 76% | |
| Iron | 16.5 mg | 92% | |
| Potassium | 2493 mg | 53% | |
*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.
