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Zesty & Packed with Plant-Based Protein! Recipe

Zesty & Packed with Plant-Based Protein! Recipe
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★★★★★

4.9 from 10 reviews

This Mediterranean Lentil Salad is a fresh, zesty, and nutrient-packed dish featuring tender lentils combined with crisp vegetables, aromatic herbs, and a vibrant lemon-garlic dressing. Perfect as a light lunch or a side dish, it is rich in plant-based protein and can be customized with optional feta, olives, and nuts for added texture and flavor.

Ingredients

Scale

Lentils

  • 1 cup dry green or brown lentils (or 2 cups cooked)
  • 1 bay leaf (optional)

Vegetables & Herbs

  • 1 cucumber, diced
  • 1 red bell pepper, diced
  • ½ red onion, finely chopped
  • ¼ cup chopped parsley
  • 2 tbsp chopped mint or dill

Optional Add-ins

  • ⅓ cup crumbled feta cheese (optional)
  • ¼ cup olives or capers (optional)
  • 2 tbsp toasted pine nuts or almonds (optional)

Dressing

  • 3 tbsp extra-virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 garlic clove, minced
  • 1 tsp Dijon mustard
  • ½ tsp ground cumin (optional)
  • Pinch of Aleppo pepper or sumac (optional)
  • Salt & black pepper to taste

Instructions

  1. Cook the Lentils: Rinse the lentils under cold water. In a saucepan, cover the lentils with water and add the bay leaf if using. Simmer gently for 20–25 minutes until the lentils are tender but still hold their shape. Drain them and allow to cool completely.
  2. Make the Dressing: In a small bowl, whisk together the fresh lemon juice, minced garlic, Dijon mustard, extra-virgin olive oil, and spices such as ground cumin and Aleppo pepper or sumac if using. Season with salt and black pepper to taste, adjusting the flavors as you prefer.
  3. Prep the Veggies: Dice the cucumber, red bell pepper, and finely chop the red onion. Chop the parsley and mint or dill herbs finely to release their aromas.
  4. Assemble the Salad: In a large mixing bowl, combine the cooled lentils, diced vegetables, chopped herbs, and any optional add-ins like crumbled feta, olives or capers, and toasted pine nuts or almonds. Toss gently to mix evenly.
  5. Add Dressing: Pour the dressing over the salad mixture and toss well to coat all ingredients thoroughly. Let the salad sit for at least 30 minutes before serving to allow the flavors to meld beautifully.
  6. Serve & Store: Serve the salad chilled or at room temperature as a refreshing meal or side dish. Store any leftovers in airtight containers in the refrigerator for up to 4 days.

Notes

  • Use brown or green lentils as they hold their shape well after cooking; avoid red lentils for this recipe.
  • For a vegan version, omit the feta cheese.
  • Adjust the lemon juice and olive oil ratio to taste if you prefer a tangier or richer dressing.
  • Allowing the salad to rest before serving enhances the depth of flavors.
  • Toast nuts lightly for added crunch and flavor enhancement.
  • This salad is great for meal prep and tastes even better the next day.

Nutrition

Keywords: Mediterranean lentil salad, healthy lentil salad, plant-based protein salad, vegetarian salad, lemon garlic dressing salad

Find it online: https://kitchenbyrita.com/zesty-and-packed-with-plant-based-protein-recipe/