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Mediterranean Lentil Salad

Mediterranean Lentil Salad: Fresh, Flavorful, and Filling!

Mediterranean Lentil Salad is a protein-packed, nutrient-rich delight perfect for meals and gatherings.
Prep Time 15 minutes
Cook Time 25 minutes
Resting Time 10 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Salad
  • 1 cup green or French lentils provides high protein and fiber
  • 1 cup cucumber adds a refreshing crunch
  • 1 cup bell peppers sweet and colorful
  • 1 cup green onions offer a mild onion flavor
  • 1 cup fresh parsley brings freshness
  • 1/4 cup fresh mint adds a fragrant touch
For the Dressing
  • 1/4 cup extra-virgin olive oil essential for richness
  • 1/4 cup fresh lemon juice brightens the dish
  • 2 cloves minced garlic infuses depth
  • to taste salt season to taste
  • to taste black pepper season to taste
  • 1/2 tsp chili flakes optional for heat
For Cooking
  • 1 leaf bay leaf remove before mixing

Equipment

  • Mixing Bowl
  • Medium Pot
  • Whisk

Method
 

Step-by-Step Instructions
  1. Prepare Dressing: In a mixing bowl, combine fresh lemon juice, minced garlic, salt, black pepper, and optional chili flakes. Whisk together until well blended, then gradually drizzle in olive oil while whisking to emulsify. Set aside.
  2. Cook Lentils: Rinse lentils under cold water. In a medium pot, add lentils, water, and bay leaf. Bring to a boil, then simmer uncovered for 20-25 minutes until tender. Drain and remove bay leaf.
  3. Combine Ingredients: While warm, transfer lentils to a large bowl. Pour dressing over lentils and toss gently. Let sit for 10 minutes to absorb dressing.
  4. Add Vegetables: Chop cucumber, bell peppers, green onions, parsley, and mint into bite-sized pieces. Add to lentils and toss gently.
  5. Adjust Seasoning: Taste the salad and adjust seasoning as needed with salt, pepper, or lemon juice.
  6. Serve or Chill: Serve salad at room temperature or refrigerate for up to three days. Allow it to come to room temperature before serving.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 30gProtein: 12gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gSodium: 250mgPotassium: 500mgFiber: 9gSugar: 3gVitamin A: 300IUVitamin C: 20mgCalcium: 40mgIron: 3mg

Notes

Use fresh vegetables and herbs for the best flavor. Serve at room temperature for peak taste, & dress just before serving to maintain crispness.

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