Mediterranean Power Lentil Salad
User Reviews
4.9
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Prep Time
10 mins
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Cook Time
30 mins
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Servings
6 up to
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Calories
2706 kcal
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Course
Salad
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Cuisine
Mediterranean
Mediterranean Power Lentil Salad
Description
The Mediterranean Power Lentil Salad is built on tender green or black lentils simmered until fully soft, providing a firm but yielding base. Pomegranate seeds add bursts of tart sweetness, while diced cucumber and chopped red onion bring crunch and sharpness. Baby spinach and parsley contribute fresh leafy notes. The lime dressing combines fresh lime juice, honey, olive oil, cumin, and allspice to impart a citrusy, mildly spiced character that complements the earthiness of the lentils. Crumbled feta adds a salty, creamy finish to the dish.
The salad is tossed gently to distribute the dressing evenly without crushing the ingredients, then allowed to sit briefly so the lime juice and spices permeate the lentils and greens. This resting step enhances the overall harmony of flavors. The salad can serve as a nutritious side or a light main course, appreciated by those who enjoy Mediterranean-inspired vegetarian dishes.
For convenience, the lentils can be cooked ahead and stored refrigerated. When ready to serve, combining the fresh produce and dressing just before eating helps maintain the crisp textures of the vegetables and the brightness of the dressing. This salad offers a versatile way to include lentils and fresh produce in a balanced meal.
Ingredients
- 1 cup lentils dry green, or black
- pomegranate seeds seeds of 1 pomegranate
- water
- kosher salt
- 1 red onion chopped, small
- 3/4 English cucumber small diced or chopped (about 2 1/2 cups)
- 2 to 3 cups baby spinach or other leafy green of choice
- 1 cup parsley chopped, fresh
- feta cheese crumbled, for garnish
Lime Dressing
- 1/4 cup lime juice fresh
- 1/3 cup extra virgin olive oil I used Early Harvest Greek olive oil
- 2 tsp honey
- 1 tsp cumin ground
- 1/2 tsp ground allspice
- salt
- black pepper
Instructions
- Cook the lentils. In a saucepan, combine lentils with 3 cups of water and pinch of kosher salt. Bring to a boil. Cover, and lower heat to medium-low. Let simmer until the lentils are fully tender (anywhere from 25 to 45 minutes depending on the kind of lentils used). Be sure to check and add water if lentils seem too dry during the cooking process (they should absorb a lot of the water. Drain and set aside to cool.
- In a large mixing bowl, combine cooked lentils with chopped onions, cucumbers, baby spinach, parsley, and pomegranate seeds (arils.) Give everything a gentle toss.
- Make the dressing. In a small bowl or measuring cup, whisk together the lime dressing ingredients. Pour the dressing over the lentil salad and toss to combine. Add a sprinkle of feta cheese to finish.
- Allow a few minutes for the flavors to meld before serving.
Notes
- Cook lentils in advance and store refrigerated to speed up preparation.
- Let the salad rest briefly after dressing to meld flavors effectively.
- Use fresh pomegranate seeds for best texture and flavor contrast.
- Serve chilled or at room temperature for a refreshing side or light meal.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6up to
Amount Per Serving
Calories 2706 kcal
% Daily Value*
| Calories | 270.6kcal | 14% |
| Carbohydrates | 31g | 10% |
| Protein | 9.8g | 20% |
| Fat | 12.9g | 20% |
| Saturated Fat | 1.8g | 9% |
| Polyunsaturated Fat | 1.5g | 9% |
| Monounsaturated Fat | 8.9g | 45% |
| Sodium | 212.6mg | 9% |
| Potassium | 576.4mg | 12% |
| Fiber | 12.1g | 48% |
| Sugar | 7.9g | 16% |
| Vitamin A | 1839.5IU | 37% |
| Vitamin C | 24mg | 27% |
| Calcium | 60.5mg | 6% |
| Iron | 3.9mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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