Mediterranean Lentil Salad

This Mediterranean Lentil Salad is a vibrant and hearty dish that combines the earthy flavors of lentils with fresh vegetables and a zesty lemon dressing. Packed with protein and nutrients, it's perfect as a light meal or a side dish.

Ingredients

• Green or brown lentils - 1 cup (200g)
• Cherry tomatoes - 1 cup (150g), halved
• Cucumber - 1 medium (200g), diced
• Red onion - 1/4 medium (50g), finely chopped
• Bell pepper (any color) - 1/2 medium (75g), diced
• Kalamata olives - 1/4 cup (40g), pitted and sliced
• Feta cheese - 100g, crumbled
• Fresh parsley - 1/4 cup (15g), chopped
• Olive oil - 2 tablespoons (30ml)
• Lemon juice - 2 tablespoons (30ml)
• Garlic - 1 clove, minced
• Salt - to taste
• Black pepper - to taste

Steps

1. Rinse the lentils under cold water and place them in a pot with 3 cups (720ml) of water. Bring to a boil, then reduce the heat and simmer for about 20-25 minutes until tender. Drain and let cool.
2. While the lentils are cooking, prepare the vegetables: halve the cherry tomatoes, dice the cucumber and bell pepper, and finely chop the red onion.
3. In a large bowl, combine the cooled lentils, cherry tomatoes, cucumber, red onion, bell pepper, Kalamata olives, and parsley.
4. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper.
5. Pour the dressing over the salad and toss gently to combine. Add the crumbled feta cheese on top.
6. Serve immediately or let it chill in the refrigerator for 15 minutes to allow the flavors to meld.

Nutrition

• Calories: 400
• Protein: 20 g
• Carbs: 45 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 800 mg
• Cholesterol: 30 mg
• Total Fat: 18 g
• Saturated Fat: 5 g
• Unsaturated Fat: 13 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in antioxidants and vitamins from fresh vegetables, supporting overall wellness.

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