Sautéed Mediterranean Lentil Salad
User Reviews
4.5
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Prep Time
3 mins
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Cook Time
17 mins
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Servings
3
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Calories
411 kcal
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Course
Lunch
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Cuisine
Mediterranean
Sautéed Mediterranean Lentil Salad
Description
The Sautéed Mediterranean Lentil Salad begins with French lentils cooked separately if not pre-cooked. Onions and garlic sautéed in olive oil form a flavorful base to which diced tomatoes and sea salt are added and gently cooked until softened. Balsamic vinegar is then added to lift caramelized bits from the pan. Cooked lentils are folded in and warmed through briefly. Fresh basil, crumbled feta cheese, and raisins are stirred in to combine savory, herby, tangy, and sweet elements. Sliced avocado tops the salad just before serving, adding creaminess and richness.
This salad can be enjoyed warm or at room temperature and works well served over a bed of cooked brown rice or fresh baby spinach, making it a balanced vegetarian meal. The combination of textures from tender lentils, soft tomatoes, creamy avocado, and slightly chewy raisins makes the dish interesting to eat.
Ingredients
- 1 1/2 cups French lentils cooked
- 1 Tablespoon olive oil
- 3 cloves garlic minced
- 1 cup red onion diced
- 1 cup tomato diced
- 1 Tablespoon balsamic vinegar
- 1 teaspoon salt sea salt
- 1/4 cup basil chopped, fresh
- 1/2 cup feta cheese crumbed
- 1/4 cup raisins
- 1/2 avocado sliced
Instructions
- Cook lentils according to package instructions if you didn't buy prepared lentils.
- Heat olive oil over medium heat in a saucepan. Add in onions and garlic and sauté until fragrant and onions are translucent, about 5 minutes. Add chopped tomatoes and sea salt, cover and cook for about 10 minutes, stirring often until tomatoes have softened. Add balsamic vinegar to deglaze the pan. Add in cooked lentils, give the mixture a stir and cook for another minute or two — until lentils are just warm.
- Add basil, feta and raisins. Give the mixture a good stir to combine everything, remove from heat and serve.
- Serve lentils over cooked brown rice or baby spinach. Top with fresh avocado slices and an extra sprinkle of feta.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 411 kcal
% Daily Value*
| Serving | 3/4 cup | |
| Calories | 411kcal | 21% |
| Carbohydrates | 45g | 15% |
| Protein | 16g | 32% |
| Fat | 15g | 23% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 7g | 35% |
| Sodium | 787mg | 33% |
| Potassium | 529mg | 11% |
| Fiber | 13g | 52% |
| Sugar | 16g | 32% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.5
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