Healthy Benefits of Mediterranean Lentil Salad Recipe
This Mediterranean Lentil Salad is a refreshing and nutritious dish packed with protein and vibrant flavors. The combination of tender lentils, crisp vegetables, and zesty dressing makes it a perfect meal for any occasion.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: Mixing, Boiling
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
Scale
For the Dressing
- 2 large lemons, juiced
- 1 to 2 large garlic cloves, pressed or minced
- Kosher salt
- Black pepper
- 1/2 to 1 teaspoon Urfa Biber (optional), or substitute Aleppo pepper/red chili flakes
- 1/3 cup extra virgin olive oil
For the Lentil Salad
- 1 cup black or green lentils, rinsed
- 1 bay leaf
- 1 English cucumber, cut into large pieces
- 1 red bell pepper (fresh or roasted), cored and chopped
- 1 orange bell pepper, cored and chopped
- 2 green onions, trimmed and chopped
- 1/2 cup chopped fresh parsley leaves
- 1/2 cup chopped fresh mint leaves
Instructions
- Step 1: Whisk the Dressing – In a big mixing bowl, combine lemon juice, garlic, salt, pepper, and chili flakes. Slowly whisk in the olive oil until well blended. Adjust seasoning to taste.
- Step 2: Cook the Lentils – Rinse lentils, cook with bay leaf and water until tender. Drain excess water.
- Step 3: Mix Lentils with Dressing – Add warm lentils to the dressing, stirring gently to coat.
- Step 4: Add Fresh Veggies & Herbs – Mix in cucumber, bell peppers, green onions, parsley, and mint.
- Step 5: Taste & Enjoy – Adjust seasoning as needed. Serve immediately or chill for later.
Nutrition
- Serving Size: 1 serving
- Calories: 320 kcal
- Sugar: 6g
- Sodium: 210mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 39g
- Fiber: 16g
- Protein: 12g
- Cholesterol: 0mg
Keywords: Mediterranean Lentil Salad, Lentil Salad, Healthy Salad Recipe
