Mediterranean Lentil Salad
User Reviews
5
Mediterranean Lentil Salad
Description
Mediterranean Lentil Salad blends cooked green lentils with a range of fresh vegetables such as chopped red and green peppers, celery, cucumber, and red onion, combined with herbs like parsley and leafy greens including romaine or baby spinach. The lentils are simmered until tender, providing a soft, hearty base, while the vegetables contribute crispness. A honey lime dressing enriched with olive oil, garlic, cumin, and oregano brings tang and subtle sweetness. Garnishing the salad with crumbled feta cheese and chopped unsalted pistachios adds creamy and crunchy elements, enhancing flavor and texture complexity. The salad benefits from a brief resting period after dressing to allow the flavors to mingle. It serves well as a nutritious and refreshing side or light main dish in warm weather or as part of a Mediterranean-inspired meal.
Ingredients
- 1 cup green lentils or another type of lentils, dry
- 1 pomegranate
- 1 red onion chopped, small
- 1 green bell pepper seeds removed, deveined and chopped
- 1 red bell pepper seeds removed, deveined and chopped
- 1 cup celery chopped
- 1 English cucumber chopped
- 4-5 cups romaine lettuce or baby spinach, chopped
- 1 cup parsley chopped, fresh
Honey lime dressing:
- 1/4 cup lime juice fresh
- 1/3 cup extra virgin olive oil
- 1 tablespoon honey or maple syrup
- 1/2 teaspoon oregano dried
- 1 teaspoon cumin ground
- 2 cloves garlic minced
- salt to taste
- black pepper to taste
Garnish:
- 1/2 cup feta cheese crumbled
- 1/3 cup pistachio chopped, unsalted
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.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 270 kcal
% 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.
User Reviews
Overall Rating
5
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