5 from 2 votes
Healthy Lentil Salad Recipe (Vegan, Gluten-Free)
This earthy-flavored and healthy lentil salad is made with spinach, Kalamata olives, mushrooms, cucumber, extra virgin olive oil, red wine vinegar, lemon, oregano, and dill.
Prep Time
15 mins
Cook Time
35 mins
Servings:
4
to 6
Calories:
369 kcal
Course:
Side Dish, Main Course, Salad
Cuisine:
Mediterranean, Greek
Ingredients
For The Lentils:
- 1 cup brown lentils (or green, or French green lentils)
- 50 grams (½ small) red onion minced
- 1 bay leaf
For The Salad:
- 170 grams (6 ounce) mushroom diced 1 cm ¼ inch thick, oyster or brown mushrooms
- 1 tablespoon olive oil
- 100 grams (3.5 ounce) red bell pepper sliced in half and seeded, long; sweet
- 50 grams (2 cups) spinach chunky chopped (or whole baby spinach leaves, small, tender, fresh leaves
- 140 grams (5 ounce) English cucumber peeled and diced 1 cm ¼ inch thick
- 2 teaspoons dill finely chopped, fresh
- 30 grams (1 ounce) kalamata olives chopped, pitted
For The Dressing:
- 4 tablespoons extra virgin olive oil
- 4 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 1 teaspoon oregano dry
Instructions
Prepare The Lentils:
- Cook the lentils. Add them to a small cooking pot along with 3 cups of water, onion, and bay leaf. Bring to a boil then drop heat to low cover and simmer gently for 20-25 minutes. Or until lentils are tender but not mushy.
- Drain and rinse the lentils in a strainer. Discard the bay leaf.
Cup of Yum
Prepare The Salad:
- Cook the mushrooms. Heat a non-stick pan over high heat until it's smokey hot. Add 1 tablespoon of olive oil and immediately (but carefully) toss in the mushrooms. Cook for 5-6 minutes shaking the pan and flipping the mushrooms often until they are well browned and almost dry and crisp.
- Cool the mushrooms on a plate.
- Roast the pepper. In the same pan add the red pepper. Roast for 2-3 minutes. Then add it to a cutting board and let it cool. When it's cool enough to handle dice it the same size as that of the mushrooms.
Prepare The Dressing:
- Combine all of the ingredients for the dressing in a small mixing bowl and whisk well.
Mix The Salad:
- In a large mixing bowl combine the lentils, red pepper, mushrooms, cucumber, spinach, olives, dill, and the dressing. Stir well with a spoon and serve. Or leave the salad for 1-2 hours in the fridge for a stronger flavor. Enjoy!
Nutrition Information
Serving
1serving
Calories
369kcal
(18%)
Carbohydrates
36g
(12%)
Protein
15g
(30%)
Fat
20g
(31%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
14g
(70%)
Sodium
136mg
(6%)
Potassium
806mg
(17%)
Fiber
17g
(68%)
Sugar
4g
(8%)
Vitamin A
2054IU
(41%)
Vitamin C
42mg
(47%)
Calcium
64mg
(6%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4 to 6
Amount Per Serving
Calories 369
% Daily Value*
| Serving | 1serving | |
| Calories | 369kcal | 18% |
| Carbohydrates | 36g | 12% |
| Protein | 15g | 30% |
| Fat | 20g | 31% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 14g | 70% |
| Sodium | 136mg | 6% |
| Potassium | 806mg | 17% |
| Fiber | 17g | 68% |
| Sugar | 4g | 8% |
| Vitamin A | 2054IU | 41% |
| Vitamin C | 42mg | 47% |
| Calcium | 64mg | 6% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.