Lentil and Cucumber Salad
User Reviews
5
Lentil and Cucumber Salad
Description
Lentils are cooked until just tender, then immediately dressed with olive oil, red wine vinegar, and seasonings to infuse flavor and prevent sticking. Freshly diced cucumber, known for its crisp texture and mild flavor, joins the mixture along with thinly sliced red onion and halved cherry tomatoes for contrasting textures and brightness. Finely sliced fresh mint enhances the salad with its cool herbaceousness.
The dressing lightly coats the ingredients, allowing the natural flavors to shine while providing a subtle tang and richness. The salad is served chilled, which keeps it refreshing and crisp. It can complement a variety of dishes or stand alone as a simple vegetarian option.
Adjust seasoning before serving and consider substituting herbs like basil or dried Italian herbs if mint is unavailable. Adding feta cheese or swapping lentils for canned chickpeas are suggested variations for different flavor profiles.
Ingredients
- 1 cup lentils dried
- 3 Tbsp extra virgin olive oil
- 2 Tbsp red wine vinegar
- salt to taste, fresh cracked
- black pepper to taste, fresh cracked
- 1/2 English cucumber (the kind that comes wrapped in plastic)
- 1/4 red onion thinly sliced
- 1 cup cherry tomato halved or quartered
- 4 mint leaf finely sliced (about 2 Tbsp, fresh
Instructions
- Cover the lentils with 2 inches of cold water and cook until tender. Drain and put into a bowl. Toss immediately with the oil, vinegar, and salt and pepper to taste.
- Dice the cucumber and add to the bowl with the lentils. No need to peel an English or Persian cucumber because the skin is thin. If you use a regular cucumber, you'll need to peel it.
- Add the onions, tomatoes, and mint to the bowl and toss again. Season to taste with salt and pepper. Chill until ready to serve. Toss and taste before serving; add more salt and pepper if needed.
Notes
- Substitute fresh basil or dried Italian herbs if you prefer not to use mint.
- Canned chickpeas can replace lentils for a different texture and flavor.
- Consider adding feta cheese for extra creaminess and tang.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 186 kcal
% Daily Value*
| Serving | 1 | |
| Calories | 186kcal | 9% |
| Carbohydrates | 22g | 7% |
| Protein | 9g | 18% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 394mg | 16% |
| Potassium | 409mg | 9% |
| Fiber | 10g | 40% |
| Sugar | 2g | 4% |
| Vitamin A | 189IU | 4% |
| Vitamin C | 8mg | 9% |
| Calcium | 28mg | 3% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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