Lentil Salad
Lentil Salad is a healthy and versatile dish that features cooked lentils, fresh vegetables, and a zesty dressing. This vibrant and nutritious salad is perfect for lunch, dinner, or as a side dish. It’s packed with protein, fiber, and essential vitamins, making it a great choice for anyone looking to boost their diet with plant-based goodness.Nutrition Facts (Per Serving)Calories: 300 kcal, Protein: 14g, Carbohydrates: 40g, Fiber: 15g, Fat: 14g, Saturated Fat: 2g, Cholesterol: 5mg (if feta is included), Sodium: 350mg (varies based on olives and feta), Sugars: 6g (from vegetables and dressing), Vitamin A: 8% of daily value, Vitamin C: 25% of daily value, Iron: 15% of daily value, Calcium: 8% of daily valueEstimated based on one serving (assuming 4 servings per batch)
Equipment
- Medium Saucepan – 1
- Strainer or Colander – 1
- Large mixing bowl (1)
- Whisk – 1 (for dressing)
- Cutting Board (1)
- Knife (1)
- Measuring Cups (1 set)
- Measuring Spoons (1 set)
Ingredients
- 1 cup – Green or brown lentils
- 1 cup – Diced cucumber
- 1 cup – Diced tomatoes
- ½ cup – Red onion finely chopped
- ½ cup – Fresh parsley chopped
- ¼ cup – Crumbled feta cheese optional
- ¼ cup – Olives pitted and chopped (optional)
For the Dressing:
- 3 tbsp – Olive oil
- 1 tbsp – Lemon juice
- 1 tsp – Dijon mustard
- Salt – to taste
- Pepper – to taste
Instructions
Cook the Lentils:
- Rinse the lentils under cold water. Add them to a saucepan with 2 ½ cups of water. Bring to a boil, then reduce heat and simmer for 20–25 minutes (or until tender but firm). Drain excess water and let the lentils cool.
Prepare the Vegetables:
- While the lentils cook, dice the cucumber, tomatoes, and onion. Chop the parsley and any additional vegetables you wish to add.
Make the Dressing:
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
Assemble the Salad:
- In a large bowl, combine the cooled lentils, diced vegetables, parsley, feta cheese (if using), and olives.
Dress the Salad:
- Pour the dressing over the salad and toss gently to combine. Taste and adjust seasoning if needed.
Serve and Enjoy:
- Serve immediately, or refrigerate for 30 minutes to allow flavors to meld together. This salad can be served as a side dish or a main course.
Notes
- Storage: Store leftover lentil salad in an airtight container in the fridge for up to 3 days. The salad tastes even better the next day as the flavors meld together.
- Lentil Variations: Green or brown lentils work best as they hold their shape well. Red lentils can be used but may become mushy.
- Add Protein: Add grilled chicken, tofu, or chickpeas for extra protein if you'd like a heartier dish.
- Serving Tip: Serve this salad on a bed of greens or as a filling in wraps for a tasty, portable meal.