5.0 from 12 votes
Mediterranean Lentil Salad
Mediterranean Lentil Salad is filling and hearty, made with crunchy veggies, and chewy lentils, tossed in a honey lime dressing, and topped with feta cheese.
Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 6 servings
Calories: 270 kcal
Course:
Salad
Cuisine:
American
Ingredients
- 1 cup dry green lentils or another type of lentils
- 1 pomegranate
- 1 small red onion chopped
- 1 green bell pepper seeds removed, deveined and chopped
- 1 red bell pepper seeds removed, deveined and chopped
- 1 cup chopped celery
- 1 English cucumber chopped
- 4-5 cups chopped romaine or baby spinach
- 1 cup chopped fresh parsley
Honey lime dressing:
- 1/4 cup fresh lime juice
- 1/3 cup extra virgin olive oil
- 1 tablespoon honey or maple syrup
- 1/2 teaspoon dried oregano
- 1 teaspoon ground cumin
- 2 cloves garlic minced
- salt and pepper to taste
Garnish:
- 1/2 cup crumbled Feta cheese
- 1/3 cup unsalted pistachios chopped
Instructions
- In a medium saucepan, add lentils and 3 cups of water, also and a pinch of kosher salt. Bring to a boil over high heat. Cover, and lower heat to medium-low. Let the mixture simmer until the lentils are fully tender, this will take 30 to 45 minutes. If the lentils seem too dry during the cooking process add more water, little by little, as needed. Drain and set aside to cool.
- Prep the veggies, wash, and chop them as needed. Also, peel the pomegranate and add the arils to a bowl. Skim the membranes from the top of the water, and strain the seeds from the water.
- In a large mixing bowl, combine cooked lentils with chopped veggies, herbs, lettuce, and pomegranate seeds. Give everything a gentle toss.
- In a small bowl toss and whisk all the dressing ingredients. Adjust for salt and pepper as needed.
- Pour the dressing over the salad and gently toss to combine.
- Sprinkle feta cheese and chopped pistachios on top of the salad.
- Let the flavors meld for 10 minutes before serving.
Cup of Yum
Nutrition Information
Calories
270kcal
(14%)
Carbohydrates
23g
(8%)
Protein
6g
(12%)
Fat
19g
(29%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
2g
Monounsaturated Fat
11g
Cholesterol
11mg
(4%)
Sodium
170mg
(7%)
Potassium
563mg
(16%)
Fiber
5g
(20%)
Sugar
14g
(28%)
Vitamin A
4477IU
(90%)
Vitamin C
67mg
(74%)
Calcium
128mg
(13%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 270
% Daily Value*
| Calories | 270kcal | 14% |
| Carbohydrates | 23g | 8% |
| Protein | 6g | 12% |
| Fat | 19g | 29% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 11g | 55% |
| Cholesterol | 11mg | 4% |
| Sodium | 170mg | 7% |
| Potassium | 563mg | 12% |
| Fiber | 5g | 20% |
| Sugar | 14g | 28% |
| Vitamin A | 4477IU | 90% |
| Vitamin C | 67mg | 74% |
| Calcium | 128mg | 13% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.