Lentil Salad with Curry Spices and Yogurt
Brighten up your table with this vibrant Lentil Salad with Curry Spices and Yogurt, a wholesome and flavor-packed dish that’s perfect for any occasion. Tender green or brown lentils are paired with a medley of fresh vegetables, like juicy cherry tomatoes and crisp cucumber, then infused with aromatic curry powder, cumin, and coriander for a warm, earthy depth. A finishing touch of tangy yogurt and crumbled feta cheese (optional) ties it all together, while fresh cilantro and mint add a burst of herbal freshness. This protein-rich salad is as nourishing as it is delicious, ideal as a light main course or a hearty side. Ready in just 40 minutes, it’s a must-try for lovers of bold, globally inspired flavors.
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Recipe Information
Ingredients
- 1 cup Green or brown lentils
- 3 cups Water or vegetable broth
- 2 tablespoons Olive oil
- 1 medium Yellow onion, diced
- 2 Garlic cloves, minced
- 1 teaspoon Curry powder
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 cup Cherry tomatoes, halved
- 0.5 medium Cucumber, diced
- 3 tablespoons Fresh cilantro, chopped
- 2 tablespoons Fresh mint, chopped
- 0.5 cup Plain yogurt
- 2 tablespoons Lemon juice
- 0.25 cup Crumbled feta cheese (optional)
Instructions
Rinse the lentils under cold water and pick through to remove any debris. In a medium saucepan, combine the lentils and water or vegetable broth. Bring to a boil over medium-high heat, then reduce the heat to low. Simmer uncovered for 20-25 minutes, or until the lentils are tender but not mushy.
While the lentils cook, heat olive oil in a skillet over medium heat. Add the diced onion and sauté for 3-4 minutes, until softened. Stir in the minced garlic, curry powder, cumin, and coriander. Cook for another 1-2 minutes until fragrant.
Once the lentils are done cooking, drain them and let them cool slightly. Transfer the lentils to a large mixing bowl.
Add the sautéed onion and spice mixture to the lentils, stirring to combine. Season with salt and black pepper to taste, and let the mixture cool to room temperature.
Fold in the halved cherry tomatoes, diced cucumber, chopped cilantro, and chopped mint. Drizzle the lemon juice over the salad and toss gently to incorporate.
To serve, spoon the lentil salad onto a plate or into a bowl. Top with a dollop of plain yogurt and sprinkle with crumbled feta cheese, if desired. Garnish with additional cilantro or mint leaves for a fresh finish.
Nutrition Facts
Calories |
895 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.6 g | 61% | |
| Saturated Fat | 14.8 g | 74% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 61 mg | 20% | |
| Sodium | 5466 mg | 238% | |
| Total Carbohydrate | 86.7 g | 32% | |
| Dietary Fiber | 23.3 g | 83% | |
| Total Sugars | 27.2 g | ||
| Protein | 39.5 g | 79% | |
| Vitamin D | 1.5 mcg | 7% | |
| Calcium | 709 mg | 55% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 2156 mg | 46% | |
*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.
