Lentil Salad 4 Traditional Variations
Discover the vibrant world of flavor with this versatile recipe for *Lentil Salad: 4 Traditional Variations*. Packed with protein-rich green or brown lentils and fresh vegetables like cucumber, tomato, and parsley, this dish serves as the perfect canvas for global culinary inspiration. Choose from Mediterranean flair with crumbled feta cheese, Middle Eastern warmth with ground cumin and mint, Indian zest with garam masala and cilantro, or French elegance with Dijon mustard and tarragon. Ready in just 35 minutes, this refreshing salad is as nutritious as it is customizable. Ideal for meal prep, a light lunch, or a colorful side dish, these lentil salads are a celebration of bold, wholesome ingredients.
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Recipe Information
Ingredients
- 1 cup Green or brown lentils
- 3 cups Water
- 1 teaspoon Salt
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 1 clove Minced garlic
- 2 tablespoons Chopped fresh parsley
- 0.5 cup Chopped cucumber
- 0.5 cup Diced tomato
- 0.25 cup Crumbled feta cheese (Mediterranean variation)
- 1 teaspoon Ground cumin (Middle Eastern variation)
- 1 tablespoon Chopped mint leaves (Middle Eastern variation)
- 2 tablespoons Chopped cilantro (Indian variation)
- 0.25 cup Chopped red onion (Indian variation)
- 0.5 teaspoon Garam masala (Indian variation)
- 1 teaspoon Dijon mustard (French variation)
- 1 tablespoon Chopped tarragon (French variation)
- 1 tablespoon Diced shallots (French variation)
Instructions
Rinse 1 cup of green or brown lentils under cold water. Add to a pot with 3 cups of water and 1 teaspoon of salt. Bring to a boil, reduce the heat, and simmer for 20 minutes or until the lentils are tender but not mushy. Drain and let cool.
In a large bowl, whisk together 3 tablespoons olive oil, 2 tablespoons lemon juice, and 1 minced garlic clove to make the salad dressing.
Add the cooked lentils to the bowl along with 2 tablespoons of chopped fresh parsley, 1/2 cup of chopped cucumber, and 1/2 cup of diced tomato. Toss well to combine.
For the Mediterranean variation, mix in 1/4 cup of crumbled feta cheese before serving.
For the Middle Eastern variation, stir in 1 teaspoon of ground cumin and 1 tablespoon of chopped mint leaves.
For the Indian variation, mix in 2 tablespoons of chopped cilantro, 1/4 cup of chopped red onion, and 1/2 teaspoon of garam masala.
For the French variation, add 1 teaspoon of Dijon mustard, 1 tablespoon of chopped tarragon, and 1 tablespoon of diced shallots.
Serve immediately or chill for 30 minutes to enhance the flavors. Enjoy!
Nutrition Facts
Calories |
840 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.0 g | 72% | |
| Saturated Fat | 15.2 g | 76% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 3222 mg | 140% | |
| Total Carbohydrate | 59.2 g | 22% | |
| Dietary Fiber | 19.7 g | 70% | |
| Total Sugars | 12.2 g | ||
| Protein | 29.4 g | 59% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 482 mg | 37% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 1430 mg | 30% | |
*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.
