Lentil Salad

This vibrant Lentil Salad is a nutritious and refreshing dish featuring tender lentils, crisp vegetables, and a zesty Italian dressing. Perfect as a light meal or a side, it celebrates the flavors of Italy while being packed with protein and fiber.

Ingredients

• Green lentils - 150 grams
• Cherry tomatoes - 100 grams, halved
• Cucumber - 1 medium, diced
• Red onion - 1 small, finely chopped
• Fresh parsley - 2 tablespoons, chopped
• Extra virgin olive oil - 3 tablespoons
• Red wine vinegar - 1 tablespoon
• Garlic - 1 clove, minced
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Feta cheese - 50 grams, crumbled (optional)

Steps

1. Rinse the lentils under cold water and place them in a pot with 500 ml of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but not mushy. Drain and let cool.
2. While the lentils are cooking, prepare the vegetables: chop the cucumber, halve the cherry tomatoes, and finely chop the red onion and parsley.
3. In a small bowl, whisk together the olive oil, red wine vinegar, minced garlic, salt, and black pepper to make the dressing.
4. In a large bowl, combine the cooked lentils, chopped vegetables, and dressing. Toss gently to mix.
5. If desired, sprinkle crumbled feta cheese on top before serving. Serve chilled or at room temperature.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 42 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 350 mg
• Cholesterol: 15 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• High in protein and fiber, supporting digestive health.
• Rich in vitamins and minerals, contributing to overall well-being.

Tags