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Mediterranean Lentil Salad

Mediterranean Lentil Salad for a Fresh, Flavorful Boost

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This Mediterranean Lentil Salad is a colorful, nourishing dish packed with protein and fiber, perfect for a filling lunch or zesty side.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 cup Lentils Use green or French lentils for best texture.
  • 1 cup Cucumber Choose firm, fresh ones for ultimate crispness.
  • 1 cup Bell Peppers Any variety works beautifully.
  • 4 stalks Green Onions Use both green and white parts.
  • 1 cup Parsley Chop it finely to release its oils.
  • 1/4 cup Mint Adds a refreshing touch.
For the Dressing
  • 1/4 cup Extra-Virgin Olive Oil Choose high quality for best flavor.
  • 2 tablespoons Fresh Lemon Juice Can substitute with vinegar if needed.
  • 2 cloves Minced Garlic Optional but recommended for depth in taste.
  • 1 teaspoon Salt Adjust based on personal preference.
  • 1 teaspoon Black Pepper Adjust as necessary.
  • 1/2 teaspoon Chili Flakes Omit if you prefer a milder salad.

Equipment

  • medium bowl
  • Pot
  • whisk

Method
 

Step-by-Step Instructions for Mediterranean Lentil Salad
  1. In a medium bowl, whisk together the fresh lemon juice, minced garlic, salt, black pepper, and chili flakes if desired. Gradually drizzle in the extra-virgin olive oil while whisking continuously until the dressing is well blended and emulsified.
  2. Rinse 1 cup of green or French lentils under cold water. In a pot, combine the rinsed lentils with 3 cups of water and a bay leaf. Bring to a gentle boil, reduce heat, and simmer for about 20-25 minutes until tender yet firm. Drain excess water and let cool slightly.
  3. While lentils are warm, transfer them to the bowl with the prepared dressing and stir gently to coat every lentil. Let sit for a few minutes.
  4. Chop the cucumber, bell peppers, green onions, parsley, and mint into bite-sized pieces. Add to the lentil and dressing mixture and toss gently.
  5. Taste and adjust seasoning with more salt, pepper, or lemon juice as needed. Serve immediately or cover and refrigerate for 30 minutes.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 35gProtein: 10gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 300mgPotassium: 500mgFiber: 14gSugar: 3gVitamin A: 15IUVitamin C: 25mgCalcium: 4mgIron: 20mg

Notes

This salad can be kept in an airtight container for up to 4 days. If frozen, consume within 2 months. For best taste, serve fresh or allow it to chill for enhanced flavors.

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