Marinated Lentil Salad
Bursting with fresh, vibrant flavors, this Marinated Lentil Salad is a wholesome and nourishing dish that's perfect for any occasion. Made with protein-packed green or brown lentils, a medley of crisp vegetables like diced red bell peppers, cucumber, and juicy cherry tomatoes, and tossed in a tangy homemade vinaigrette featuring olive oil, red wine vinegar, and Dijon mustard, this salad is both satisfying and refreshing. The addition of fresh parsley and optional crumbled feta cheese elevates the dish with a delightful herbaceous and creamy finish. Ready in just 35 minutes, including a quick marination that enhances its bold flavors, this versatile salad can be enjoyed as a light lunch, a flavorful side dish, or a meal prep favorite. Packed with fiber, plant-based protein, and vibrant colors, it’s a perfect choice for healthy eating and Mediterranean-inspired cuisine enthusiasts. Serve chilled or at room temperature for an easy, crowd-pleasing recipe!
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Recipe Information
Ingredients
- 1 cup green or brown lentils
- 3 cups water
- 1 red bell pepper, diced
- 1 cucumber, diced
- 0.25 cup red onion, finely chopped
- 1 cup cherry tomatoes, halved
- 0.25 cup parsley, finely chopped
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup feta cheese, crumbled (optional)
Instructions
Rinse the lentils under cold water to remove any debris.
In a medium saucepan, combine the lentils and 3 cups of water. Bring to a boil, then reduce the heat to a simmer.
Cook the lentils for 18-20 minutes or until they are tender but still hold their shape. Drain and set aside to cool.
While the lentils are cooking, prepare the vegetables: dice the red bell pepper, cucumber, and finely chop the red onion. Halve the cherry tomatoes and chop the parsley.
In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and black pepper to make the vinaigrette.
In a large mixing bowl, combine the cooked lentils, diced vegetables, cherry tomatoes, and parsley. Pour the vinaigrette over the mixture and toss gently until everything is evenly coated.
Let the salad marinate in the refrigerator for at least 30 minutes to allow the flavors to meld together.
Before serving, sprinkle the salad with crumbled feta cheese, if using. Serve chilled or at room temperature.
Nutrition Facts
Calories |
223 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.2 g | 18% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 13 mg | 4% | |
| Sodium | 456 mg | 20% | |
| Total Carbohydrate | 17.5 g | 6% | |
| Dietary Fiber | 5.8 g | 21% | |
| Total Sugars | 4.7 g | ||
| Protein | 8.0 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 123 mg | 9% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 495 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.
