Lentil Zucchini and Tomato Salad
Fresh, vibrant, and packed with plant-based protein, this Lentil Zucchini and Tomato Salad is a wholesome Mediterranean-inspired dish that’s perfect for any occasion. Tender green or brown lentils are paired with crisp zucchini, juicy cherry tomatoes, and aromatic red onion, all tossed in a tangy lemon-Dijon vinaigrette for a burst of flavor in every bite. A sprinkle of fresh parsley elevates the dish with a pop of color and herbaceous flair. Ready in just 45 minutes, this nutritious salad is perfect as a light lunch, a hearty side dish, or a refreshing meal prep option. Serve it chilled or at room temperature to fully enjoy its bright, zesty flavors. An easy, delicious way to enjoy healthy ingredients, this recipe is ideal for anyone craving a satisfying, nutrient-rich meal!
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Recipe Information
Ingredients
- 1 cup Dried green or brown lentils
- 3 cups Water
- 1 teaspoon Salt
- 1 large Zucchini
- 1.5 cups Cherry tomatoes
- 0.5 medium Red onion
- 0.25 cup Fresh parsley
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 1 teaspoon Dijon mustard
- 1 clove Garlic
- 0.25 teaspoon Ground black pepper
Instructions
Rinse the lentils thoroughly under cold water and drain.
In a medium saucepan, combine the lentils, water, and 1/2 teaspoon of salt. Bring to a boil, then reduce the heat to low and let simmer uncovered for about 20-25 minutes or until the lentils are tender but not mushy. Drain and set aside to cool.
While the lentils are cooking, dice the zucchini into small cubes, halve the cherry tomatoes, finely chop the red onion, and mince the garlic. Roughly chop the fresh parsley.
In a small bowl, prepare the dressing by whisking together olive oil, lemon juice, Dijon mustard, minced garlic, 1/2 teaspoon of salt, and ground black pepper. Set aside.
In a large mixing bowl, combine the cooled lentils, diced zucchini, cherry tomatoes, red onion, and parsley.
Pour the dressing over the salad and toss everything together thoroughly to coat the vegetables and lentils evenly.
Taste and adjust the seasoning with more salt or pepper if needed.
Cover and refrigerate for at least 15 minutes to allow the flavors to meld. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1264 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.7 g | 60% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4913 mg | 214% | |
| Total Carbohydrate | 163.6 g | 59% | |
| Dietary Fiber | 28.0 g | 100% | |
| Total Sugars | 30.9 g | ||
| Protein | 57.6 g | 115% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 266 mg | 20% | |
| Iron | 15.9 mg | 88% | |
| Potassium | 2696 mg | 57% | |
*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.
