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Mediterranean Lentil Salad

Mediterranean Lentil Salad - Fresh, Flavorful & Meal-Prep Ready

Mediterranean Lentil Salad is a colorful and nutritious dish, packed with protein and fiber, perfect for meal prep.
Prep Time 15 minutes
Cook Time 20 minutes
Cooling Time 15 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 320

Ingredients
  

For the Salad
  • 1 cup green or brown lentils avoid red lentils for a firmer bite
  • 3 cups water
  • 0.5 teaspoon salt for cooking
  • 1 cup diced cucumber de-seed to reduce moisture if desired
  • 1 cup halved cherry tomatoes
  • 0.25 cup finely chopped red onion substitute with green onions for a milder flavor
  • 0.5 cup crumbled feta cheese swap for dairy-free version for vegan needs
  • 0.25 cup chopped fresh parsley cilantro can be used for a twist
For the Dressing
  • 0.25 cup extra virgin olive oil opt for high-quality for the best flavor
  • 1 fresh lemon juice juice of one fresh lemon is best
  • 1 tablespoon Dijon mustard substitute with whole grain mustard if desired
  • 1 clove garlic minced
  • 1 teaspoon dried oregano fresh oregano is acceptable
  • to taste black pepper adds a hint of heat
  • 0.5 teaspoon salt for dressing

Equipment

  • Medium saucepan
  • fine mesh strainer
  • Large mixing bowl
  • Baking sheet
  • Measuring cups
  • Measuring spoons
  • Whisk

Method
 

Preparation
  1. Start by rinsing the lentils under cold water in a fine mesh strainer to remove any debris.
  2. In a medium saucepan, combine the rinsed lentils with water and salt. Bring to a boil, then simmer uncovered for 18-22 minutes until tender.
  3. Drain the lentils and spread them out to cool for about 10-15 minutes.
  4. In a bowl, whisk together the olive oil, lemon juice, mustard, garlic, oregano, salt, and pepper.
  5. In a large mixing bowl, combine cooled lentils with cucumber, tomatoes, onion, feta, and parsley. Toss well.
  6. Pour the dressing over the salad and toss gently to combine. Adjust seasoning if needed.
  7. Serve immediately or store in an airtight container for up to 4 days, adding feta just before serving.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 40gProtein: 16gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 10mgSodium: 300mgPotassium: 600mgFiber: 12gSugar: 3gVitamin A: 1500IUVitamin C: 20mgCalcium: 100mgIron: 3mg

Notes

For the best flavor, use fresh herbs and quality ingredients. This salad can be customized with nuts or olives.

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