Description
Savor Mediterranean magic with this lentil salad that blends earthy legumes and crisp vegetables. Zesty herbs and tangy dressing invite you to explore Mediterranean coastal flavors in a single, refreshing bite.
Ingredients
Scale
Main Ingredients:
- 1 cup dry green or brown lentils (or 2 1/2 cups cooked lentils)
- 1 cup cherry tomatoes, halved
- 1 small cucumber, diced
- 1/2 small red onion, finely diced
Protein and Cheese:
- 1/3 cup crumbled feta cheese (optional for vegan, substitute with dairy-free feta or omit)
Herbs, Seasonings, and Dressing:
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup kalamata olives, sliced
- 3 cups water or vegetable broth
- 1/2 teaspoon salt
- 1/4 cup extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- 1/4 teaspoon black pepper
Instructions
- Prepare the foundation by thoroughly rinsing lentils under cold running water to remove any debris or impurities.
- Select a medium-sized pot and pour in water or vegetable broth, bringing the liquid to a vigorous boil over high heat.
- Gently introduce lentils and a pinch of salt into the bubbling liquid, then reduce temperature to a gentle simmer.
- Cook lentils for approximately 20 minutes, monitoring carefully to ensure they remain tender yet maintain structural integrity and avoid becoming mushy.
- Drain cooked lentils completely and spread them on a flat surface to cool rapidly, allowing excess moisture to evaporate.
- Craft a vibrant dressing by combining olive oil, freshly squeezed lemon juice, red wine vinegar, Dijon mustard, minced garlic, dried oregano, and cracked black pepper in a mixing vessel.
- Whisk dressing ingredients until they form a smooth, well-integrated emulsion with balanced flavors and consistent texture.
- In a spacious mixing bowl, layer cooled lentils with halved cherry tomatoes, diced cucumber, thinly sliced red onion, crumbled feta cheese, chopped fresh parsley, torn mint leaves, and sliced Kalamata olives.
- Pour prepared dressing over the assembled ingredients and gently toss to ensure every component is evenly coated and distributed.
- Allow salad to rest for 20-30 minutes at room temperature, enabling flavors to meld and intensify.
- Serve chilled or at ambient temperature as a refreshing, nutritious Mediterranean-inspired dish.
Notes
- Optimize lentil texture by tasting during cooking to prevent overcooking, which can turn them mushy and ruin the salad’s crisp profile.
- Rinse lentils thoroughly to remove any debris and reduce potential digestive discomfort, ensuring a clean, pure flavor foundation.
- Customize protein levels by adding grilled chicken or tofu for extra sustenance, making this versatile salad perfect for different dietary needs.
- Enhance Mediterranean authenticity by using high-quality extra virgin olive oil and fresh herbs, which elevate the entire dish’s taste complexity.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Lunch, Snacks
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 300
- Sugar: 2 g
- Sodium: 200 mg
- Fat: 22 g
- Saturated Fat: 3 g
- Unsaturated Fat: 18 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 10 g
- Protein: 9 g
- Cholesterol: 10 mg