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Mediterranean Lentil Salad

Mediterranean Lentil Salad: Fresh, Flavorful, and Protein-Packed

This Mediterranean Lentil Salad is a colorful, nutritious dish packed with plant-based protein and fiber, perfect for any gathering.
Prep Time 15 minutes
Cook Time 25 minutes
Cooling Time 10 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Salad
  • 1 cup green or French lentils rinsed
  • 1 medium cucumber chopped
  • 1 medium bell pepper any color, chopped
  • 2 stalks green onions sliced
  • 1/4 cup fresh parsley chopped
  • 1/4 cup fresh mint chopped, optional
For the Dressing
  • 1/4 cup extra-virgin olive oil high-quality
  • 3 tablespoons fresh lemon juice adjust to taste
  • 2 cloves minced garlic add more for stronger flavor
  • 1 teaspoon salt to taste
  • 1/2 teaspoon black pepper freshly cracked
  • 1/4 teaspoon chili flakes optional

Equipment

  • mixing bowl
  • Medium Pot
  • whisk
  • cutting board
  • knife

Method
 

Steps
  1. Prepare the Dressing: In a small bowl, whisk together fresh lemon juice, minced garlic, salt, black pepper, and optional chili flakes. Slowly drizzle in extra-virgin olive oil, whisking until emulsified and smooth.
  2. Cook the Lentils: Rinse the lentils under cold water, add to a medium pot with a bay leaf and enough water to cover by 2 inches. Bring to a boil, reduce heat and simmer for 20-25 minutes until tender. Drain excess water.
  3. Combine Lentils and Dressing: Transfer warm lentils to a large mixing bowl, discard the bay leaf. Pour the dressing over and gently toss until coated. Allow to cool slightly.
  4. Add Fresh Vegetables: Chop cucumber, bell peppers, and green onions. Add to lentil-dressing mixture along with chopped parsley and mint. Toss gently to combine.
  5. Final Taste Adjustments and Serving: Taste and adjust seasoning if needed. Serve immediately at room temperature or refrigerate for up to 3 days.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 35gProtein: 12gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 300mgPotassium: 550mgFiber: 10gSugar: 3gVitamin A: 10IUVitamin C: 20mgCalcium: 50mgIron: 3mg

Notes

Use seasonal veggies or proteins like feta or grilled chicken for variety. Keep dressing separate until serving for freshness.

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