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Mediterranean Lentil Salad

Vibrant Mediterranean Lentil Salad for a Healthy Boost

This Mediterranean Lentil Salad is vibrant and nutritious, packed with protein and fiber, and bursting with fresh flavors.
Prep Time 15 minutes
Cook Time 25 minutes
Chilling Time 30 minutes
Total Time 1 hour 10 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Salad
  • 1 cup green or French lentils Avoid red lentils as they may become mushy.
  • 1 cup cucumber Can substitute with zucchini.
  • 1 cup bell peppers Choose preferred color for sweetness.
  • 3 scallions green onions Can substitute with red onions.
  • 0.25 cup fresh parsley Dried parsley can be used in a pinch.
  • 0.25 cup fresh mint Dried mint is an alternative but less flavorful.
For the Dressing
  • 3 tablespoons extra-virgin olive oil Best flavor.
  • 2 tablespoons fresh lemon juice Freshly squeezed is preferred.
  • 2 cloves minced garlic Can substitute with garlic powder.
  • 0.5 teaspoon chili flakes Optional, adjust to taste.
  • to taste salt
  • to taste black pepper

Equipment

  • Medium Bowl
  • Large Pot
  • whisk

Method
 

Step-by-Step Instructions
  1. In a medium bowl, combine lemon juice, minced garlic, salt, pepper, and optional chili flakes. Whisk and drizzle in olive oil while whisking until emulsified.
  2. Rinse lentils under cold water and combine with 3 cups of water and a bay leaf in a large pot. Bring to a boil, then simmer for 20-25 minutes until tender. Drain and discard bay leaf.
  3. Transfer warm lentils to the bowl with dressing and fold gently to coat. Let cool slightly.
  4. Chop cucumber, bell peppers, and green onions. Once lentils are cool, add fresh vegetables, parsley, and mint. Toss gently to combine.
  5. Taste and adjust seasoning with salt and pepper. Serve immediately or chill for 30 minutes before serving.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 32gProtein: 12gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gSodium: 200mgPotassium: 500mgFiber: 10gSugar: 3gVitamin A: 500IUVitamin C: 20mgCalcium: 40mgIron: 3mg

Notes

Customize with additional ingredients like feta cheese or olives as desired.

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