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Mediterranean Lentil Salad

Mediterranean Lentil Salad: A Flavorful, Heart-Healthy Boost

A delightful Mediterranean Lentil Salad, bursting with vibrant flavors and packed with protein, is perfect for wholesome eating.
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Salad
  • 1 cup Lentils green or French lentils
  • 2 tablespoons Fresh Lemon Juice preferably freshly squeezed
  • 2 cloves Minced Garlic essential for flavor
  • 1 cup Cucumber firm and fresh
  • 1 cup Bell Peppers any color
  • 1/4 cup Green Onions can swap with red onion
  • 1/4 cup Parsley fresh preferred
  • 1/4 cup Mint fresh is best
For the Dressing
  • 1/4 cup Extra-Virgin Olive Oil adjust to taste
  • 1/2 teaspoon Chili Flakes optional for heat
  • to taste Salt for seasoning
  • to taste Black Pepper for seasoning

Equipment

  • Mixing Bowl
  • saucepan

Method
 

Step-by-Step Instructions for Mediterranean Lentil Salad
  1. In a large mixing bowl, whisk together fresh lemon juice, minced garlic, salt, black pepper, and optional chili flakes until well combined. Slowly drizzle in extra-virgin olive oil while whisking.
  2. Rinse lentils under cold water. In a saucepan, add lentils with water, cover, and bring to a gentle boil. Reduce heat and cook for 20-25 minutes until tender but firm. Drain and cool slightly.
  3. Gently fold warm lentils into dressing. Incorporate cucumber, bell peppers, green onions, parsley, and mint. Toss gently.
  4. Taste and adjust seasoning with lemon juice, salt, and black pepper if needed.
  5. Serve immediately or chill to enhance flavors. Store in an airtight container for up to three days.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 40gProtein: 12gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 200mgPotassium: 600mgFiber: 10gSugar: 3gVitamin A: 20IUVitamin C: 30mgCalcium: 4mgIron: 15mg

Notes

For best flavor, serve at room temperature and adjust ingredients to personal preference.

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