Low Sodium Fresh Mediterranean Lentil Salad
Bright, refreshing, and incredibly nutritious, this Low Sodium Fresh Mediterranean Lentil Salad is a perfect fusion of wholesome flavors and vibrant ingredients. Packed with tender green lentils, crisp English cucumber, juicy cherry tomatoes, sweet red bell pepper, and the aromatic duo of fresh parsley and mint, this salad is as pleasing to the palette as it is to the eyes. A simple homemade dressing of extra virgin olive oil, zesty lemon juice, and garlic ties everything together beautifully, without relying on heavy sodium. Optional crumbled feta adds a creamy tang, while the dish remains light and heart-healthy. Ready in just 40 minutes, this salad is ideal for a quick lunch, side dish, or make-ahead meal. Healthy, low-sodium, and Mediterranean-inspired, it’s the ultimate recipe for a flavor-packed lifestyle.
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Recipe Information
Ingredients
- 1 cup green lentils
- 3 cups water
- 1 medium, diced English cucumber
- 1 cup, halved cherry tomatoes
- 1 medium, diced red bell pepper
- 0.5 medium, finely chopped red onion
- 0.5 cup, chopped fresh parsley
- 0.25 cup, chopped fresh mint leaves
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 clove, minced garlic
- 0.25 teaspoon black pepper
- 0.5 cup, crumbled feta cheese (optional)
Instructions
Rinse the lentils under cold water and drain.
In a medium saucepan, bring 3 cups of water to a boil. Add the lentils and reduce heat to a simmer.
Cover and cook the lentils for about 20-25 minutes until they are tender but not mushy. Drain and let them cool.
While the lentils are cooking, prepare the vegetables. Dice the cucumber, halved cherry tomatoes, and diced red bell pepper, then finely chop the red onion, parsley, and mint.
In a large mixing bowl, combine the cooled lentils with cucumbers, tomatoes, red bell pepper, onion, parsley, and mint.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, and black pepper.
Pour the dressing over the lentil and vegetable mixture. Toss gently to combine and ensure everything is well coated.
If using, top with crumbled feta cheese.
Serve immediately or chill in the refrigerator for about 1 hour to allow flavors to meld.
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
1084 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.2 g | 90% | |
| Saturated Fat | 24.3 g | 122% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 1420 mg | 62% | |
| Total Carbohydrate | 82.5 g | 30% | |
| Dietary Fiber | 28.4 g | 101% | |
| Total Sugars | 23.7 g | ||
| Protein | 43.5 g | 87% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 982 mg | 76% | |
| Iron | 16.2 mg | 90% | |
| Potassium | 2424 mg | 52% | |
*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.
