Sugar-Free Fresh Mediterranean Lentil Salad
Bright, refreshing, and completely sugar-free, this Fresh Mediterranean Lentil Salad is a nourishing burst of flavor in every bite! With the hearty nuttiness of tender green or brown lentils, crisp cucumbers, juicy cherry tomatoes, and a medley of vibrant veggies like red bell peppers and red onions, this salad is as wholesome as it is delicious. Finished with the briny tang of Kalamata olives, fresh parsley, and mint, and lightly dressed with a zesty lemon-olive oil vinaigrette infused with garlic and Dijon mustard, this recipe is a Mediterranean-inspired delight that’s perfect for meal prep, potlucks, or an everyday healthy meal. Packed with protein, fiber, and fresh herbs, it’s a gluten-free, vegan-friendly dish ready to energize your table. Serve it chilled or at room temperature, and enjoy a refreshing escape to the Mediterranean with every forkful!
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Recipe Information
Ingredients
- 1 cup Green or brown lentils
- 3 cups Water
- 1 medium Cucumber, diced
- 1.5 cups Cherry tomatoes, halved
- 0.5 cup Red onion, finely chopped
- 1 medium Red bell pepper, diced
- 0.5 cup Kalamata olives, pitted and sliced
- 0.25 cup Fresh parsley, chopped
- 2 tablespoons Fresh mint leaves, chopped
- 0.25 cup Extra virgin olive oil
- 3 tablespoons Lemon juice
- 1 clove Garlic, minced
- 1 teaspoon Dijon mustard
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse lentils under cold water in a fine mesh sieve to remove any debris. Place lentils in a medium saucepan, add the water, and bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover, and simmer for 20 minutes or until the lentils are tender but not mushy. Drain any excess water and let the lentils cool to room temperature.
In a large salad bowl, combine the cooled lentils, diced cucumber, cherry tomatoes, red onion, red bell pepper, Kalamata olives, fresh parsley, and mint leaves. Toss gently to combine all ingredients.
In a small bowl, whisk together the extra virgin olive oil, lemon juice, minced garlic, Dijon mustard, salt, and black pepper to create the dressing.
Pour the dressing over the lentil salad and toss well to ensure the salad is evenly coated with the dressing.
Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1140 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 83.1 g | 107% | |
| Saturated Fat | 11.5 g | 57% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3266 mg | 142% | |
| Total Carbohydrate | 87.8 g | 32% | |
| Dietary Fiber | 32.4 g | 116% | |
| Total Sugars | 23.3 g | ||
| Protein | 27.6 g | 55% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 405 mg | 31% | |
| Iron | 15.1 mg | 84% | |
| Potassium | 2616 mg | 56% | |
*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.
