Turkish Lentil Salad Adas Salatasi
Elevate your salad game with *Turkish Lentil Salad (Adas Salatası)*, a vibrant, nutrient-packed dish brimming with Mediterranean flavors. This healthy and refreshing recipe combines tender lentils with crisp cucumbers, juicy tomatoes, and sweet red bell peppers, all tied together by a zesty dressing of olive oil, fresh lemon juice, and the distinctive tang of pomegranate molasses. Infused with aromatic ground cumin and optional chili flakes for a subtle kick, this versatile salad bursts with color, flavor, and texture. Perfect as a light lunch, side dish, or vegetarian main, it’s naturally gluten-free and a rich source of plant-based protein. Ready in under an hour, this Turkish-inspired lentil salad is best enjoyed fresh, at room temperature, or chilled, making it ideal for meal prep or potluck gatherings.
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Recipe Information
Ingredients
- 200 grams Green or brown lentils
- 1000 ml Water
- 1 medium Red onion
- 2 medium Tomato
- 1 medium Cucumber
- 1 medium Red bell pepper
- 20 grams Flat-leaf parsley
- 4 tablespoons Olive oil
- 3 tablespoons Fresh lemon juice
- 1 tablespoon Pomegranate molasses
- 1 teaspoon Ground cumin
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Optional red chili flakes
Instructions
Rinse the lentils thoroughly under cold water.
In a medium pot, combine the lentils and 1000 ml of water. Bring to a boil, then reduce heat to a simmer. Cook for 20-25 minutes or until the lentils are tender but not mushy. Avoid overcooking.
Drain the lentils in a fine-mesh strainer and rinse with cold water to stop the cooking process. Set them aside to cool completely.
While the lentils are cooling, finely dice the red onion, tomatoes, cucumber, and red bell pepper. Chop the parsley finely as well.
In a large salad bowl, combine the cooled lentils with the diced vegetables and chopped parsley.
In a small bowl, whisk together the olive oil, lemon juice, pomegranate molasses, ground cumin, salt, black pepper, and optional red chili flakes to make the dressing.
Pour the dressing over the salad and gently toss to combine, ensuring the lentils and vegetables are evenly coated.
Taste and adjust seasoning, adding more salt or lemon juice if needed.
Let the salad sit for 10-15 minutes to allow the flavors to meld. Serve at room temperature or chilled.
Nutrition Facts
Calories |
231 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.2 g | 18% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 511 mg | 22% | |
| Total Carbohydrate | 21.8 g | 8% | |
| Dietary Fiber | 6.6 g | 24% | |
| Total Sugars | 7.6 g | ||
| Protein | 6.6 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 72 mg | 6% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 563 mg | 12% | |
*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.
