Description
Mediterranean lentil salad brings zesty flavors from Greece with protein-packed legumes, crisp vegetables, and tangy feta. Fresh herbs and olive oil create a light, refreshing dish that connects you to sunny coastal landscapes and wholesome Mediterranean cuisine.
Ingredients
Scale
Lentils and Base Ingredients:
- 1 cup French green lentils, or regular green or brown lentils
- 4 cups water
- 6 ounces (170 grams) cherry tomatoes, halved
- 1 small English cucumber, quartered lengthwise and then chopped
- 1 yellow bell pepper, finely chopped
- ½ cup (75 grams) finely chopped red onion
- ½ cup (50 grams) chopped fresh cilantro, or fresh parsley
Cheese and Zest:
- ½ cup (75 grams) crumbled feta cheese
- Zest of 1 small lemon
Dressing Ingredients:
- 3 tablespoons fresh lemon juice
- 3 tablespoons extra virgin olive oil
- 2 teaspoons Dijon mustard
- 1 teaspoon honey, or pure maple syrup
- 1 clove garlic, minced
- ¼ teaspoon salt, or to taste
- ¼ teaspoon black pepper, or to taste
Instructions
- Meticulously examine lentils, removing any tiny stones or foreign particles to ensure a pristine base for the salad.
- Thoroughly rinse lentils under cold running water using a fine mesh strainer, allowing water to drain completely.
- Transfer rinsed lentils to a medium saucepan, covering with fresh water (approximately of water for of lentils), and bring to a vigorous boil.
- Reduce heat to low, cover the pan, and simmer gently for 18-22 minutes, ensuring lentils remain tender but retain a slight firmness.
- Drain cooked lentils in a colander, then spread on a wide plate to cool and release excess moisture for approximately 10-15 minutes.
- Whisk together olive oil, lemon juice, minced garlic, salt, and black pepper in a small bowl to create a vibrant, zesty dressing.
- In a spacious mixing bowl, combine cooled lentils with finely diced cucumber, diced red bell pepper, thinly sliced red onion, chopped tomatoes, and freshly chopped cilantro.
- Gently pour the prepared dressing over the salad, using a soft folding motion to distribute flavors without crushing delicate ingredients.
- Crumble feta cheese over the salad, lightly mixing to ensure even distribution while maintaining the cheese’s distinctive texture.
- Allow salad to rest for 5-10 minutes to let flavors harmonize, then taste and make final seasoning adjustments if needed.
- Serve chilled or at room temperature, garnishing with additional fresh herbs for an extra burst of flavor and visual appeal.
Notes
- Gathering fresh, high-quality ingredients ensures your lentil salad bursts with robust flavors and vibrant colors.
- Cooking lentils perfectly requires gentle simmering, preventing mushiness while maintaining delightful texture and bite.
- Chopping vegetables uniformly helps distribute flavor profiles evenly and creates a visually appealing salad presentation.
- Whisking dressing ingredients thoroughly blends tangy and herbal notes, transforming simple lentils into a gourmet experience.
- Allowing salad to rest briefly before serving lets ingredients mingle, developing deeper, more complex taste sensations.
- Storing leftovers in an airtight container keeps the salad fresh and allows flavors to continue developing overnight.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Lunch, Dinner, Snacks
- Method: Simmering
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 292 kcal
- Sugar: 3 g
- Sodium: 134 mg
- Fat: 16 g
- Saturated Fat: 4 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 29 g
- Fiber: 8 g
- Protein: 10 g
- Cholesterol: 14 mg