Lentil Onion and Cucumber Salad
Elevate your salad game with this refreshing and protein-packed Lentil Onion and Cucumber Salad! Perfectly tender green or brown lentils form the hearty base, while crisp cucumber, zesty red onion, and fragrant fresh parsley add layers of texture and flavor. Tossed in a tangy dressing of extra virgin olive oil, lemon juice, and apple cider vinegar, this vibrant salad is a delicious blend of earthy, tangy, and fresh notes. Ready in just 35 minutes, it's an easy yet nutritious option for lunch, a side dish, or light meal prep. Serve it chilled or at room temperature for a wholesome, gluten-free, plant-based treat that’s sure to satisfy!
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Recipe Information
Ingredients
- 1 cup Green or brown lentils
- 3 cups Water
- 1 medium Cucumber
- 0.5 medium Red onion
- 0.25 cup Fresh parsley
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Lemon juice
- 1 tablespoon Apple cider vinegar
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 small Garlic clove
Instructions
Rinse the lentils thoroughly under cold water and drain.
In a medium saucepan, combine the lentils and 3 cups of water. Bring to a boil over high heat, then reduce the heat to low and simmer for 20 minutes or until the lentils are tender but not mushy. Drain and let them cool completely.
While the lentils are cooking, peel the cucumber and dice it into small bite-sized pieces. Finely dice the red onion and set aside.
Mince the garlic clove and finely chop the fresh parsley.
In a small bowl, whisk together the olive oil, lemon juice, apple cider vinegar, salt, and black pepper to make the dressing.
In a large mixing bowl, combine the cooked and cooled lentils, diced cucumber, red onion, parsley, and minced garlic.
Pour the dressing over the lentil mixture and toss gently to coat all ingredients evenly.
Taste and adjust the seasoning with additional salt or lemon juice if needed.
Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld together.
Serve chilled or at room temperature as a light meal or side dish.
Nutrition Facts
Calories |
670 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.3 g | 56% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1223 mg | 53% | |
| Total Carbohydrate | 58.1 g | 21% | |
| Dietary Fiber | 18.7 g | 67% | |
| Total Sugars | 10.7 g | ||
| Protein | 20.9 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 160 mg | 12% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 1313 mg | 28% | |
*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.
