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Mediterranean Lentil Salad

Mediterranean Lentil Salad: A Fresh and Protein-Packed Twist

A delicious Mediterranean Lentil Salad that is fresh, protein-packed, and perfect for various meal occasions.
Prep Time 10 minutes
Cook Time 25 minutes
Resting Time 10 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 200

Ingredients
  

For the Salad
  • 1 cup Lentils green or French lentils preferred
  • 1 cup Cucumber chopped, or swap with bell peppers
  • 1 cup Bell Peppers any variety, cut into pieces
  • 1/4 cup Green Onions chopped, or substitute with red onion
  • 1/4 cup Fresh Parsley finely chopped
  • 1/4 cup Fresh Mint finely chopped
For the Dressing
  • 1 lemon Fresh Lemon Juice about 2 tablespoons
  • 2 cloves Minced Garlic fresh garlic recommended
  • 1/4 cup Extra-Virgin Olive Oil high-quality oil preferred
  • 1 teaspoon Salt to taste
  • 1/2 teaspoon Black Pepper to taste
  • 1/4 teaspoon Chili Flakes optional

Equipment

  • Mixing bowl
  • Medium Pot

Method
 

Step-by-Step Instructions
  1. In a mixing bowl, whisk together the fresh lemon juice, minced garlic, salt, black pepper, and optional chili flakes. Gradually drizzle in the extra-virgin olive oil while continuing to whisk until emulsified.
  2. Rinse the lentils under cold water. In a medium pot, combine lentils and three cups of water. Bring to a boil, then simmer for 20-25 minutes until tender. Drain excess water.
  3. While lentils are warm, transfer to a large bowl and mix in the prepared dressing.
  4. Chop cucumber, bell peppers, and green onions, then add to the lentils along with parsley and mint. Toss gently to combine.
  5. Taste and adjust seasoning with salt, black pepper, or lemon juice. Let rest for at least 10 minutes before serving.

Nutrition

Serving: 1cupCalories: 200kcalCarbohydrates: 30gProtein: 12gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 300mgPotassium: 500mgFiber: 10gSugar: 4gVitamin A: 500IUVitamin C: 15mgCalcium: 40mgIron: 3mg

Notes

Store in an airtight container for up to 4 days. Add dressing just before serving to keep vegetables crisp.

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