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Mediterranean Lentil Salad

Mediterranean Lentil Salad: A Flavorful Protein Powerhouse

Mediterranean Lentil Salad is a nutrient-packed dish full of protein-rich lentils and fresh veggies, perfect for any gathering or meal.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Salad
  • 1 cup Lentils use green or French for best texture
  • 3 tablespoons Fresh Lemon Juice substitute with vinegar if desired
  • 2 cloves Minced Garlic
  • 4 tablespoons Olive Oil opt for extra-virgin for best flavor
  • 1 medium Cucumber or zucchini for a variation
  • 1-2 medium Bell Peppers pick your favorite variety
  • 3 stalks Green Onions or substitute with regular onion
  • 1/4 cup Fresh Parsley or dried if needed
  • 1/4 cup Fresh Mint or dried if needed
  • 1 teaspoon Salt adjust to taste
  • 1 teaspoon Black Pepper adjust to taste
  • 1/2 teaspoon Chili Flakes optional for heat

Equipment

  • large bowl
  • medium pot
  • whisk

Method
 

Preparation
  1. In a large bowl, whisk together fresh lemon juice, minced garlic, salt, black pepper, and optional chili flakes. Slowly drizzle in olive oil while whisking to create a smooth emulsion.
  2. Rinse lentils under cold water. Combine with a bay leaf and enough water to cover by an inch in a medium pot. Bring to a boil, then reduce to a simmer and cook for 20-25 minutes until tender. Drain excess water.
  3. Add warm lentils to the bowl with the dressing, stirring gently to coat. Let cool slightly.
  4. Chop cucumber, bell peppers, and green onions. Once lentils are cool, fold in chopped veggies, parsley, and mint. Toss gently.
  5. Taste and adjust seasoning with more salt, pepper, or lemon juice. Refrigerate if desired, then serve.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 40gProtein: 12gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 300mgPotassium: 450mgFiber: 10gSugar: 3gVitamin A: 15IUVitamin C: 25mgCalcium: 4mgIron: 15mg

Notes

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

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