Lentil Salad
User Reviews
5
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
6 serving
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Calories
195 kcal
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Course
Salad
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Cuisine
Mediterranean
Lentil Salad
Description
In this Lentil Salad, lentils are gently simmered with a bay leaf until tender but not mushy, offering a firm, chewy base. After cooling, they are combined with finely diced cucumber and red onion, adding crunch and sharpness. Sweet, finely chopped Medjool dates contribute richness and a contrasting sweetness. Fresh flat leaf parsley imparts herbal freshness. The salad is dressed with lemon vinaigrette, which introduces acidity and bright citrus notes that tie the ingredients together.
The varied ingredients create a multidimensional texture profile—from soft lentils to crisp vegetables and chewy dates. The lemon vinaigrette provides a light tanginess without overpowering the lentils or sweetness from the dates. This salad can serve as a side dish or a light vegetarian option at meals, offering both protein and refreshing flavors.
Ingredients
- 1 cup lentils
- 4 cups water
- 1 bay leaf
- 1 cucumber finely diced, large
- ½ red onion finely diced
- 1 cup Medjool dates finely diced
- 1 small bunch flat leaf parsley
- 1 recipe lemon vinaigrette (I use half in this recipe)
Instructions
- Cook the lentils. In a medium saucepan, add the lentils, water, and bay leaf. Bring the water to a boil, then reduce heat to very low, cover the pot, and simmer for 16 to 20 minutes. The lentils should be soft but not at all mushy.
- Assemble the salad. Drain the lentils, and chill them in the fridge for a few minutes. Then, add the diced cucumber, red onion, dates, and parsley.
- Add the dressing. Drizzle the lemon vinaigrette on top and toss it all together.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6serving
Amount Per Serving
Calories 195 kcal
% Daily Value*
| Calories | 195kcal | 10% |
| Carbohydrates | 40g | 13% |
| Protein | 9g | 18% |
| Fat | 1g | 2% |
| Saturated Fat | 0.1g | 1% |
| Polyunsaturated Fat | 0.2g | 1% |
| Monounsaturated Fat | 0.1g | 1% |
| Sodium | 17mg | 1% |
| Potassium | 610mg | 13% |
| Fiber | 12g | 48% |
| Sugar | 18g | 36% |
| Vitamin A | 886IU | 18% |
| Vitamin C | 16mg | 18% |
| Calcium | 61mg | 6% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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