Craving a light and refreshing dish that bursts with Mediterranean flavors? Look no further than this delicious Mediterranean Lentil Salad recipe. Packed with protein-rich lentils, crisp vegetables, and zesty herbs, this salad is a perfect combination of hearty and healthy. Whether you’re looking for a satisfying lunch or a side dish for a summer barbecue, this colorful salad is sure to please your taste buds and nourish your body.
Mediterranean Lentil Salad
Ingredients:
– 1 cup green or brown lentils
– 2 cups water
– 1 cucumber, diced
– 1 red bell pepper, diced
– 1/4 cup red onion, finely chopped
– 1/2 cup cherry tomatoes, halved
– 1/4 cup Kalamata olives, pitted and sliced
– 1/4 cup crumbled feta cheese
– 1/4 cup fresh parsley, chopped
For the dressing:
– 1/4 cup extra virgin olive oil
– 2 tablespoons red wine vinegar
– 1 tablespoon lemon juice
– 1 clove garlic, minced
– 1 teaspoon dried oregano
– Salt and pepper to taste
Instructions:
1. Begin by rinsing the lentils under cold water to remove any debris. In a medium saucepan, combine the rinsed lentils with 2 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender but still hold their shape.
2. While the lentils are cooking, prepare the vegetables. In a large bowl, combine the diced cucumber, red bell pepper, red onion, cherry tomatoes, Kalamata olives, and crumbled feta cheese. Add the chopped parsley and gently toss to combine.
3. In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, lemon juice, minced garlic, dried oregano, salt, and pepper to make the dressing.
4. Once the lentils are cooked, drain any excess water and let them cool slightly. Add the cooked lentils to the bowl of vegetables and gently mix to combine.
5. Pour the dressing over the lentil and vegetable mixture and toss well to ensure everything is evenly coated.
6. Taste and adjust seasoning if needed, adding more salt, pepper, or lemon juice according to your preference.
7. Cover the salad and refrigerate for at least 1 hour to allow the flavors to meld together.
8. Before serving, give the salad a final toss to redistribute the dressing. Garnish with additional parsley and feta cheese if desired.
This Mediterranean Lentil Salad is a versatile dish that can be enjoyed on its own as a light lunch or as a side to grilled chicken or fish. The combination of protein-packed lentils, crunchy vegetables, tangy olives, and creamy feta cheese creates a delightful mix of textures and flavors that will transport you to the sunny shores of the Mediterranean with every bite. Whether you’re hosting a gathering or simply looking to add more nutritious recipes to your repertoire, this salad is a must-try for anyone seeking a taste of the Mediterranean lifestyle. Enjoy!
