Indulge in the vibrant flavors of the Mediterranean with this Zesty Mediterranean Lentil Salad. Packed with nutritious lentils, fresh vegetables, and a tangy lemon-olive oil dressing, this salad is both satisfying and delicious. Perfect as a light lunch or a side dish, it brings a burst of color and a taste of summer to your table any time of the year.
Preparation and Cooking Times
- Preparation time: 15 minutes
- Cooking time: 25 minutes
- Total time: 40 minutes
Servings and Serving Size
- Servings: 4
- Serving Size: 1 bowl (approximately 250 grams or 8.8 ounces)
Nutritional Information (per serving)
- Calories: 320
- Protein: 12g
- Carbohydrates: 40g
- Dietary Fiber: 15g
- Sugars: 6g
- Fat: 12g
- Saturated Fat: 3g
- Cholesterol: 12mg
- Sodium: 450mg
Ingredients
- 200g (7 oz) green or brown lentils, rinsed and drained
- 1 medium cucumber, diced (approximately 150g or 5.3 oz)
- 200g (7 oz) cherry tomatoes, halved
- 100g (3.5 oz) Kalamata olives, pitted and halved
- 100g (3.5 oz) feta cheese, crumbled
- 1 small red onion, finely chopped (approximately 70g or 2.5 oz)
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh mint, chopped
- For the Dressing:
- 4 tablespoons extra-virgin olive oil
- 2 tablespoons freshly squeezed lemon juice
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- Salt and pepper to taste
Detailed Method of Preparation
- Place the lentils in a pot and cover with water. Bring to a boil, then reduce the heat and simmer for 20-25 minutes or until tender. Drain and let cool.
- While the lentils are cooking, dice the cucumber, halve the cherry tomatoes, pit and halve the olives, finely chop the red onion, and chop the parsley and mint.
- In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until well combined.
- In a large mixing bowl, combine the cooled lentils, diced cucumber, halved cherry tomatoes, olives, red onion, chopped parsley, and mint. Pour the dressing over the salad and toss to coat.
- Gently fold in the crumbled feta cheese, being careful not to break it up too much.
- Serve immediately or refrigerate for up to an hour to allow the flavors to meld. Enjoy chilled or at room temperature.
Tips for Culinary Success
- For an extra burst of flavor, add a handful of sun-dried tomatoes.
- Ensure the lentils are not overcooked to maintain a firm texture.
- Adjust the amount of lemon juice and olive oil to suit your taste preferences.
- This salad can be made ahead of time and stored in the fridge for up to 2 days.
Frequently Asked Questions (FAQs)
Can I use a different type of lentil?
- Yes, you can use any type of lentil, but green or brown lentils work best as they hold their shape well.
Can I make this salad vegan?
- Absolutely! Simply omit the feta cheese or use a plant-based alternative.
What other vegetables can I add?
- Feel free to add bell peppers, carrots, or even avocado for more variety and flavor.
How can I store leftovers?
- Store leftovers in an airtight container in the refrigerator for up to 2 days.
Relish in the wholesome goodness of the Mediterranean with every bite of this Zesty Mediterranean Lentil Salad. Whether you’re enjoying it as a refreshing lunch or a flavorful side dish, it’s sure to become a staple in your culinary repertoire. Bon appétit!