Mediterranean Lentil Salad
This vibrant Mediterranean Lentil Salad is a delightful combination of tender lentils, fresh vegetables, and aromatic herbs, dressed in a zesty vinaigrette. Perfectly suited for any occasion, this dish is both nutritious and refreshing, ideal for a light lunch or as a complement to your dinner.
Ingredients
Salad Components | |
|---|---|
| 1 | cup lentils |
| 4 | cups cups water |
| 2 | bay leaves |
| 1⁄2 | teaspoon thyme |
| 2 | garlic cloves, peeled |
| 1⁄3 | cup sun-dried tomatoes, not packed in oil |
| boiling water | |
| 1⁄2 | cup celery, diced |
| 1⁄2 | red bell pepper, diced |
| 1⁄4 | cup red onion, minced |
| 1⁄2 | cup fresh parsley, chopped |
| 1⁄3 | cup olive oil |
| 3 | tablespoons vinegar |
| 1 | tablespoon Dijon mustard |
| salt & freshly ground black pepper | |
Instructions
Preparation of Lentils | |
|---|---|
| 1. | Rinse the lentils thoroughly under cold water. In a medium saucepan, combine the lentils with four cups of water, bay leaves, thyme, and garlic. Bring the mixture to a vigorous boil. |
| 2. | Once boiling, reduce the heat to a simmer and allow the lentils to cook for approximately 20 minutes, or until they are tender, stirring occasionally. |
Mixing the Salad | |
| 1. | While the lentils are simmering, cover the sun-dried tomatoes with boiling water in a heatproof bowl and let them sit to soften. In a large mixing bowl, combine the diced celery, red bell pepper, minced red onion, and chopped fresh parsley. |
| 2. | In a separate small non-metallic bowl, whisk together the dressing ingredients until smooth. Once the sun-dried tomatoes have softened, drain them, mince, and incorporate them into the vegetable mixture. |
Final Assembly | |
| 1. | After the lentils are cooked, drain them and discard the bay leaves. Allow them to cool slightly, then remove the garlic, mash it, and mix it back into the lentils. |
| 2. | Gently toss the lentils with the vegetable mixture and dressing, adjusting seasonings as needed to enhance the flavors. |
Serving | |
| 1. | Serve the salad immediately, or cover and refrigerate for later enjoyment, allowing the flavors to meld. |
Nutrients
The following values are based on a single serving of this recipe.
| Calories | 248.2 kcal |
| Protein | 5.9 g |
| Fat | 18.6 g |
| Carbohydrates | 15.9 g |
| Fiber | 5.6 g |
| Sugar | 4 g |
Published on Jul 23, 2024 by Luminița