Mediterranean Lentil Salad

Mediterranean Lentil Salad

by

If you are searching for a wholesome, nutritious meal that tastes fantastic and is perfect for any occasion, you’ve hit the jackpot with the Mediterranean Lentil Salad. This protein-packed, fiber-rich dish, loaded with fresh vegetables and herbs, is a culinary delight that can be served as a side dish, a main meal, or a healthy lunch option. It’s a versatile recipe that can be adapted to suit individual preferences and dietary needs. So, let’s embark on this delightful culinary journey together.

Healthy Benefits of Mediterranean Lentil Salad

  1. Rich in Protein and Fiber: The star of the Mediterranean Lentil Salad, lentils, are an excellent source of protein and dietary fiber. This helps in keeping you satiated for longer periods, thus aiding weight management.

  2. Loaded with Nutrients: This salad is a powerhouse of nutrients, boasting an array of vitamins and minerals from the various vegetables, herbs and lentils it contains. It’s an excellent source of iron, B vitamins, magnesium, zinc, and potassium.

  3. Heart-Healthy: The use of extra-virgin olive oil in this salad provides healthy monounsaturated fats, which are known for their heart-healthy benefits.

  4. Aids Digestion: The high fiber content in lentils aids in digestion and promotes a healthy gut.

  5. Weight Management: The Mediterranean Lentil Salad is low in calories and high in nutrients, making it an ideal choice for those looking to manage their weight without compromising on their nutrient intake.

Timing

  • Preparation Time: 10 minutes
  • Cooking Time: 25 minutes
  • Total Time: 35 minutes

Ingredients

To prepare this delightful salad, you’ll need the following ingredients:

For the Dressing

  • 2 large lemons, juiced
  • 1 to 2 large garlic cloves, pressed or minced
  • Kosher salt
  • Black pepper
  • 1/2 to 1 teaspoon Urfa Biber (optional), or substitute Aleppo pepper/red chili flakes
  • 1/3 cup extra virgin olive oil

For the Lentil Salad

  • 1 cup black or green lentils, rinsed
  • 1 bay leaf
  • 1 English cucumber, cut into large pieces
  • 1 red bell pepper (fresh or roasted), cored and chopped
  • 1 orange bell pepper, cored and chopped
  • 2 green onions, trimmed and chopped
  • 1/2 cup chopped fresh parsley leaves
  • 1/2 cup chopped fresh mint leaves

How to Make Mediterranean Lentil Salad (Simple Steps)

Step- 1. Whisk the Dressing

In a big mixing bowl, add the fresh lemon juice, minced garlic, a good pinch of salt and black pepper, and the chili flakes if you’re using them. Slowly pour in the olive oil while whisking. Keep whisking until it all blends together nicely. Taste and adjust if needed. Set it aside for now.

Step- 2. Cook the Lentils

Rinse your lentils, then put them in a pot with the bay leaf and about 3 cups of water (or enough to cover them by about an inch). Bring to a boil over medium-high heat. Once boiling, lower the heat, cover the pot, and let them simmer for 20–25 minutes—until they’re tender but not mushy. Drain any extra water.

Step- 3. Mix Lentils with Dressing

While the lentils are still warm, add them to the bowl with your dressing. Stir gently so the lentils soak up all that flavor. Let them cool for a few minutes.

Step- 4. Add Fresh Veggies & Herbs

Once the lentils have cooled a little (they can still be slightly warm), add in the chopped cucumber, bell peppers, green onions, parsley, and mint. Give everything a gentle toss so it all comes together.

Step- 5. Taste & Enjoy

Try a bite and add more salt, pepper, or lemon if needed. You can serve it right away, or chill it in the fridge. It keeps well for up to 3 days.

Mediterranean Lentil Salad

Tips and Tricks for making it perfectly

  1. Choose the Right Lentils: Green or French lentils are best for salads as they hold their shape well during cooking. Avoid using red lentils as they tend to become mushy when cooked.

  2. Fresh Ingredients: Use fresh vegetables and herbs for the best flavor and texture. If you can’t find fresh parsley, dried parsley can be used, but the flavor won’t be as vibrant.

  3. Prepare the Dressing Separately: Always prepare the dressing separately and add it to the salad just before serving. This ensures the salad remains fresh and crunchy.

  4. Adjust Seasoning to Taste: Feel free to adjust the amount of herbs, salt, and pepper according to your taste.

  5. Serve at Room Temperature: This salad is best served at room temperature. If you’ve stored the salad in the fridge, take it out a few minutes before serving.

Pairing Suggestions

  1. Grilled Chicken or Salmon: The freshness of the salad complements the smoky flavor of grilled meats and fish.

  2. Pita Bread and Hummus: Serve the salad with warm pita bread and creamy hummus for a Mediterranean-style meal.

  3. Roasted Vegetables: Pair the salad with a side of roasted vegetables for a healthy, balanced meal.

  4. Rice or Quinoa: Serve the salad over a bed of cooked rice or quinoa for a satisfying, protein-rich meal.

Mediterranean Lentil Salad

Nutritional Facts

Amount Per serving:

  • Calories: 253.8 kcal

  • Carbohydrates: 28.1 g

  • Protein: 9.8 g

  • Fat: 12.7 g

  • Saturated Fat: 1.8 g

  • Polyunsaturated Fat: 1.6 g

  • Monounsaturated Fat: 8.8 g

  • Sodium: 10.2 mg

  • Potassium: 574.8 mg

  • Fiber: 12.4 g

  • Sugar: 4.2 g

  • Vitamin A: 1936.3 IU

  • Vitamin C: 81.4 mg

  • Calcium: 58.1 mg

  • Iron: 3.6 mg

These values may vary based on the specific ingredients used.

Conclusion

The Mediterranean Lentil Salad is a delightful mix of flavors and textures, making it a wonderful addition to any meal. It’s packed with nutrients and offers numerous health benefits. The best part is, it’s simple to put together and can be customized according to personal preferences. Whether you’re planning a picnic, a weekday lunch, or a side dish for dinner, this salad is an excellent choice.

FAQs

1. Can I use canned lentils instead of cooking them from scratch?

Yes, canned lentils can be used as a time-saving alternative. Just ensure to rinse them thoroughly under cold water before adding them to the salad.

2. Can I make this salad vegan?

Absolutely! Simply omit the feta cheese or replace it with a vegan cheese alternative, and substitute the honey in the dressing with maple syrup or agave nectar.

3. How long does this salad keep?

This salad can be stored in an airtight container in the refrigerator for up to 4 days. However, it’s best to add the dressing just before serving to maintain the freshness and crunch of the vegetables.

4. What other vegetables can I add to this salad?

Feel free to add other vegetables of your choice, such as bell peppers, radishes, or even roasted vegetables. This salad is very versatile and can be customized to your liking.

5. Can I substitute the lentils with other legumes?

Yes, you can substitute lentils with other legumes such as chickpeas or black beans. But keep in mind, the cooking time and flavor may vary.