Mediterranean Lentil Salad
This Mediterranean Lentil Salad combines tender cooked lentils with a fresh mix of crunchy vegetables like red and green bell peppers, celery, and cucumber, all tossed with vibrant pomegranate seeds, chopped parsley, and leafy romaine lettuce. The salad is dressed in a honey lime dressing infused with garlic, cumin, and oregano, offering a balanced tangy and slightly sweet flavor. Crumbled feta and chopped pistachios add creamy and nutty textures, making this salad a satisfying option for a light lunch or a colorful side dish accompanying dinner.
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
Nutrition Facts
Serving: 6 servings
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.