Mediterranean Lentil Salad – Fresh, Healthy, High-Protein Meal
This Mediterranean Lentil Salad is one of those simple dishes that somehow tastes like sunshine in a bowl. It starts with humble canned lentils, but once you rinse them and mix them with fresh vegetables, everything changes, they become light, fresh, and full of life.
Ingredients
- 1 can (14 oz-400g) lentils , drained and rinsed well
- 1 small red onion , finely chopped
- 1 small cucumber (3 oz - 90g) , sliced
- 1 small red pepper (2 oz - 60g) , diced
- 5 oz (150g) cherry tomatoes , sliced
- A handful fresh parsley , chopped
- 2 oz (70g) Feta cheese , crumbled
- 1 oz (30g) olives
Dressing
- 2 tbsp (30g) olive oil
- 1 tbsp (15g) lemon juice
- 1 tbsp (15g) apple cider vinegar
- 1/2 tsp (3g) Dijon mustard
- 1 clove garlic , minced
- 1 tsp (7g) honey
- Salt and freshly ground black pepper
Instructions
- Pour the lentils into a fine strainer and rinse under cold running water for about 20–30 seconds. Gently shake off excess water and let them drain so the salad doesn’t become watery.
- In a large bowl, add the drained lentils, chopped onion, cucumber, red pepper, cherry tomatoes, and parsley. Add the crumbled feta and olives.
Make the dressing.
- In a small bowl or jar, combine the olive oil, lemon juice, apple cider vinegar, Dijon mustard, honey, minced garlic, salt, and pepper.
- Whisk until the dressing is well blended and slightly emulsified.
- Pour the dressing over the salad and toss gently until everything is evenly coated.
- Let the salad sit for 15–20 minutes before serving to allow the flavors to develop.
Nutrition
Serving: 1 serving out of 4Calories: 232kcalCarbohydrates: 18.94gProtein: 9.28gFat: 14.04gSaturated Fat: 4.023gTrans Fat: 0.003gCholesterol: 16mgSodium: 927mgPotassium: 448mgFiber: 7gSugar: 4.79gVitamin A: 1158IUVitamin C: 33.6mgCalcium: 126mgIron: 2.74mg