Mediterranean Lentil Salad

Description

Mediterranean Lentil Salad

Ingredients

2 cups cooked lentils (cooled)
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 red onion, thinly sliced
1/4 cup fresh parsley, chopped
1/4 cup fresh basil, chopped
For the Dressing:

3 tbsp olive oil
2 tbsp lemon juice
1 clove garlic, minced
1 tsp Dijon mustard
Salt and pepper to taste
Directions

In a large bowl, combine cooked lentils, cherry tomatoes, cucumber, red onion, parsley, and basil. Toss gently to mix.
In a small bowl, whisk together olive oil, lemon juice, minced garlic, Dijon mustard, salt, and pepper until well combined.
Pour the dressing over the salad and toss to coat evenly.
Chill for 15 minutes before serving to let the flavors meld.

Prep Time: 15 minutes
Cook Time: None!
Total Time: 15 minutes

Servings: 4
Calories: ~200 kcal per serving

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Step-by-Step Guide

Follow these detailed instructions for perfect results every time.

1. Cook the Lentils: If not using pre-cooked, rinse 1 cup dry brown or green lentils. Combine in a pot with 3 cups water, bring to a boil, then simmer uncovered for 15-20 minutes until tender but not mushy. Drain, rinse with cool water, and let them cool completely.
2. Chop Vegetables: While lentils cool, halve the cherry tomatoes, dice the cucumber, thinly slice the red onion, and finely chop the fresh parsley and basil.
3. Make the Dressing: In a small bowl or jar, vigorously whisk or shake the olive oil, lemon juice, minced garlic, Dijon mustard, salt, and pepper until the mixture is emulsified and smooth.
4. Combine & Marinate: In your large serving bowl, gently toss the cooled lentils with all the chopped vegetables and herbs. Pour the dressing over and mix thoroughly to coat every ingredient.
5. Rest: Cover the bowl and refrigerate the salad for at least 15 minutes. This crucial step allows the lentils to absorb the dressing and the flavors to fully develop.

Serving Suggestions

This versatile salad shines in many settings. Serve it as a standalone light lunch or a substantial side dish alongside grilled chicken, fish, or falafel. For a heartier meal, spoon it over a bed of fresh greens or stuff it into a pita pocket with a dollop of tzatziki. It’s perfect for picnics and potlucks, as it holds up well without getting soggy.

How-to Summary

Combine cooled, cooked lentils with fresh tomatoes, cucumber, red onion, parsley, and basil. Whisk together a simple lemon-garlic vinaigrette, toss with the salad, and chill briefly before serving for a fresh, protein-packed Mediterranean dish.

Frequently Asked Questions

Can I use canned lentils? Yes, for convenience, rinse and drain two 15-oz cans of lentils thoroughly before using.

How long does this salad keep in the fridge? Stored in an airtight container, it will stay fresh for up to 3-4 days, making it excellent for meal prep.

Can I make it ahead of time? Absolutely. Prepare it a day in advance; the flavors improve as they meld. Add fresh herbs just before serving for maximum brightness.

What can I substitute for fresh basil? Fresh mint or dill make excellent alternatives, offering a different but equally delicious herbal note.

Is this salad freezer-friendly? No, freezing is not recommended as the fresh vegetables will become watery and lose their texture upon thawing.

Common Mistakes to Avoid

• Using Warm Lentils: Adding warm lentils will wilt the fresh herbs and vegetables. Ensure they are completely cooled.
• Skipping the Resting Time: Not chilling the salad before serving means the flavors won’t have time to meld properly.
• Overlooking the Dijon Mustard: This ingredient is key for emulsifying the dressing and adding depth; don’t omit it.
• Chopping Herbs Too Early: Chop fresh herbs just before assembling to prevent them from wilting and browning.

Conclusion

This Mediterranean Lentil Salad is more than just a recipe; it’s a template for a nutritious, flavorful, and endlessly adaptable meal. With its perfect balance of plant-based protein, fresh vegetables, and a zesty dressing, it’s a reliable choice for healthy eating any day of the week. Its make-ahead nature and robust flavor profile ensure it will become a staple in your culinary repertoire.