Red Lentil Salad
Bright, fresh, and packed with flavor, this Red Lentil Salad is a wholesome, protein-rich dish that's perfect for lunch, dinner, or meal prep. Tender red lentils form the hearty base, complemented by crisp cucumber, juicy tomatoes, and a hint of bite from red onion. A vibrant dressing of olive oil, lemon juice, red wine vinegar, and a touch of cumin ties everything together with zesty perfection. Garnished with fresh parsley and optional crumbled feta, this salad is a delightful combination of textures and Mediterranean-inspired flavors. Ready in just 25 minutes, it’s a quick and healthy option that’s naturally gluten-free and can easily be made vegan. Serve it as a refreshing side dish or a satisfying main course for a nutritious meal!
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Recipe Information
Ingredients
- 1 cup red lentils
- 3 cups water
- 1 medium cucumber
- 2 medium tomatoes
- 0.5 medium red onion
- 0.25 cup parsley
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 0.5 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup feta cheese (optional)
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear.
In a medium saucepan, combine the red lentils and 3 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for 8-10 minutes until the lentils are tender but not mushy.
Drain the cooked lentils and rinse them under cold water to stop the cooking process. Allow them to cool completely.
While the lentils cool, dice the cucumber, tomatoes, and red onion into small pieces. Finely chop the parsley.
In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, ground cumin, salt, and black pepper to make the dressing.
Once the lentils have cooled, transfer them to a large mixing bowl. Add the diced cucumber, tomatoes, red onion, and parsley.
Pour the dressing over the salad and gently toss everything together until well coated.
If desired, sprinkle crumbled feta cheese over the top of the salad for added flavor.
Serve immediately or refrigerate for up to 2 days. Optionally, garnish with additional parsley before serving.
Nutrition Facts
Calories |
884 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.1 g | 73% | |
| Saturated Fat | 15.9 g | 80% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 53 mg | 18% | |
| Sodium | 1887 mg | 82% | |
| Total Carbohydrate | 67.4 g | 25% | |
| Dietary Fiber | 20.9 g | 75% | |
| Total Sugars | 18.0 g | ||
| Protein | 30.5 g | 61% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 444 mg | 34% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 1838 mg | 39% | |
*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.
