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A close-up shot of a healthy mediterranean lentil salad in a white bowl with fresh herbs and lemon wedges.

Healthy Mediterranean Lentil Salad

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A refreshing and protein-packed healthy mediterranean lentil salad featuring tender green lentils, crisp vegetables, and a zesty lemon-herb vinaigrette.

  • Total Time: PT40M
  • Yield: 4 servings 1x

Ingredients

Scale

1 cup dry French Green (Puy) lentils, rinsed
2 cups water or vegetable broth
1 large English cucumber, diced
1 pint cherry tomatoes, halved
1/2 red onion, finely diced
1/2 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
1/2 cup crumbled feta cheese (optional)
1/4 cup extra virgin olive oil
3 tablespoons fresh lemon juice
1 clove garlic, minced
1 teaspoon dried oregano
Salt and black pepper to taste

Instructions

Step 1: In a medium saucepan, combine the rinsed lentils and water. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but firm. Drain and let cool slightly.
Step 2: While the lentils cook, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper in a small bowl to create the dressing for your healthy mediterranean lentil salad.
Step 3: In a large mixing bowl, combine the diced cucumber, halved cherry tomatoes, red onion, parsley, and mint.
Step 4: Add the slightly cooled lentils to the vegetable mixture. Pour the dressing over the healthy mediterranean lentil salad and toss thoroughly to coat.
Step 5: Gently fold in the crumbled feta cheese if using. Taste and adjust seasoning with extra salt, pepper, or lemon juice as desired.
Step 6: Serve immediately or refrigerate for at least 30 minutes to allow the flavors of the healthy mediterranean lentil salad to meld together.

Notes

For the best texture, ensure lentils are not overcooked. You can add grilled chicken or shrimp for extra protein.

  • Prep Time: PT15M
  • Cook Time: PT25M
  • Category: Main Dishes & Savory Recipes
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1.5 cups
  • Calories: 315 kcal
  • Sugar: 4 g
  • Sodium: 420 mg
  • Fat: 11 g
  • Saturated Fat: 3 g
  • Unsaturated Fat: 7 g
  • Trans Fat: 0 g
  • Carbohydrates: 42 g
  • Fiber: 14 g
  • Protein: 16 g
  • Cholesterol: 15 mg