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Mediterranean Lentil Salad

Mediterranean Lentil Salad: Fresh, Flavorful, and Nutritious

This Mediterranean Lentil Salad is a vibrant, protein-packed dish that combines fresh vegetables and fragrant herbs, making it a heart-healthy choice for any meal.
Prep Time 10 minutes
Cook Time 30 minutes
Cooling Time 10 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Salad
  • 1 cup green or French lentils fiber-rich base that provides protein
  • 1 large cucumber adds refreshing crunch
  • 2 medium bell peppers mix different varieties
  • 3 stalks green onions mild onion flavor
  • 1/2 cup fresh parsley chopped for freshness
  • 1/4 cup fresh mint maximum taste
For the Dressing
  • 1/4 cup fresh lemon juice freshly squeezed
  • 2 cloves minced garlic for depth and warmth
  • 1 tsp salt season to taste
  • 1/2 tsp black pepper season to taste
  • 1/4 tsp chili flakes optional for heat
  • 1/3 cup extra-virgin olive oil healthy fats

Equipment

  • Mixing Bowl
  • Medium pot

Method
 

Step-by-Step Instructions
  1. Prepare the dressing by whisking lemon juice, minced garlic, salt, black pepper, and chili flakes together. Slowly drizzle in olive oil while whisking until thickened.
  2. Cook the lentils by rinsing and boiling with a bay leaf and enough water until tender, about 20-25 minutes. Drain and remove bay leaf.
  3. Combine warm lentils with dressing in a mixing bowl, toss gently, and let cool for 5-10 minutes.
  4. Add cucumber, bell peppers, green onions, parsley, and mint to the bowl and mix gently to combine.
  5. Serve immediately or chill for a refreshing option. Store in an airtight container for up to 4 days.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 40gProtein: 12gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gSodium: 300mgPotassium: 600mgFiber: 10gSugar: 3gVitamin A: 500IUVitamin C: 25mgCalcium: 70mgIron: 3mg

Notes

Best enjoyed cold or at room temperature. Dress just before serving to maintain crunchiness.

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