Lentil Salad Italiano
Bright, hearty, and bursting with Mediterranean flavors, Lentil Salad Italiano is a wholesome, protein-packed dish that’s as colorful as it is delicious. Tender green or brown lentils are the star of the show, paired with crisp vegetables like cherry tomatoes, cucumber, red bell pepper, and red onion for a vibrant crunch. Fresh parsley and fragrant basil add aromatic depth, while a tangy balsamic vinaigrette elevates every bite. For a gourmet touch, sprinkle crumbled feta cheese on top (optional). Ready in just 40 minutes, this versatile salad makes an excellent side dish for any Italian-inspired meal or a satisfying, healthy lunch on its own. Naturally vegetarian and easy to customize, Lentil Salad Italiano is perfect for summer gatherings or light meal prep. Serve it chilled or at room temperature for a refreshing taste of Italy!
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Recipe Information
Ingredients
- 200 grams Green or brown lentils
- 200 grams Cherry tomatoes
- 1 medium Cucumber
- 1 medium Red bell pepper
- 1 small Red onion
- 20 grams Fresh parsley
- 15 grams Fresh basil leaves
- 60 ml Extra-virgin olive oil
- 30 ml Balsamic vinegar
- 1 clove Garlic
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 50 grams Crumbled feta cheese (optional)
Instructions
Rinse the lentils under cold water and remove any debris.
In a medium saucepan, combine the lentils with sufficient water (about 3 cups) and bring to a boil. Lower the heat and simmer for 20-25 minutes or until the lentils are tender but not mushy. Drain and let them cool completely.
While the lentils are cooking, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and red bell pepper, and finely slice the red onion. Place them in a large mixing bowl.
Chop the fresh parsley and basil leaves finely, and add them to the bowl with the vegetables.
In a small bowl, prepare the vinaigrette by whisking together the olive oil, balsamic vinegar, minced garlic, salt, and black pepper.
Once the lentils are cool, add them to the bowl with the vegetables and herbs. Pour the vinaigrette over the top, and gently toss everything together to combine.
Taste and adjust seasoning if needed. If using, sprinkle the crumbled feta cheese on top just before serving.
Serve chilled or at room temperature as a refreshing side dish or a light main course.
Nutrition Facts
Calories |
272 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.5 g | 24% | |
| Saturated Fat | 4.1 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 11 mg | 4% | |
| Sodium | 641 mg | 28% | |
| Total Carbohydrate | 20.0 g | 7% | |
| Dietary Fiber | 6.1 g | 22% | |
| Total Sugars | 6.1 g | ||
| Protein | 8.3 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 109 mg | 8% | |
| Iron | 2.4 mg | 14% | |
| Potassium | 533 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.
