MEDITERRANEAN LENTIL SALAD
Mediterranean Lentil Salad is a refreshingly delicious, protein rich, hearty salad that can be enjoyed as a light lunch. Perfect as a vegetarian meal, with summer round the corner, these are the kind of meals that are easy to prepare. Enjoy it as a garden party or picnic salad. Did you know that lentils are a good source of protein? One cup of cooked lentils provides 17.9g of protein.
Ingredients
FOR THE SALAD
- ½ cup lentils uncooked
- 2 cups water
- ½ tsp salt
- ¼ cup onion finely chopped
- ¼ cup olives,sliced or chopped approx. 8 large ones
- 1 cup baby tomatoes cut into halves
- ½ cup bell pepper chopped
- 1 cup cucumber diced
- ⅓ cup feta, approx 60g cubes or crumbled
- ¼ cup cooked beetroot approx 65g
- ¼ cup mint leaves
- ¼ cup parsley chopped
- ¼ cup spring onion chopped
FOR THE SALAD DRESSING:
- 2 tbsp olive oil
- 1-2 tbsp vinegar
- 1 clove garlic peeled and minced
- ½ tsp salt
- ¼ tsp black pepper powder
- 1 tsp sumac
- 1 tbsp honey or maple syrup optional
Instructions
COOK THE LENTILS
- Soak the lentils in enough warm water for at least 20-30 minutes.
- Drain out the water from the lentils using a sieve.
- Wash the lentils.
- Add about 2 cups water in a saucepan.
- Add the soaked and washed lentils.
- Add about ½ tsp salt.
- Allow the lentil water mixture to come to a boil over medium heat.
- After 5 minutes check if the lentils are cooked. Make sure you don't over cook them. Mine took 10 minutes.
- Drain out the water and spread out the lentils on a plate to cool.
- Don't throw the water away. Use it up when you prepare some soup, dal or curry.
PREPARATION OF THE SALAD
- Cut the tomatoes, cucumber, herbs, beetroot, onion. I prefer to cut into small dice size pieces for this salad.
- Add all the salad ingredients, including the lentils in a mixing bowl.
- Mix or toss the salad.
PREPARE THE SALAD DRESSING
- Add all the salad dressing ingredients in a cup, bowl or jar.
- Whisk the dressing till it appears creamy.
- If you are using a jar, close the lid tightly and give the jar a good shake.
TO SERVE
- if you are serving this salad for lunch, divide it between two serving plates.
- Drizzle with some of the salad dressing and enjoy.
- If you're serving it as a side dish, for a party or enjoying it for a picnic, add the dressing just before serving and mix well.
Notes
- Add vegetables of your choice like red radish, carrot, broccoli, cauliflower, etc.
- If you don't have sumac, add some lemon juice and lemon zest.
- Add herbs of your choice.
- I have used less olive oil as I prepared the salad as a weight loss diet plan recipe. You can add more olive oil if you want to.
- If you are preparing the salad as a part of a weight loss diet plan, make sure you use the correct quantities of the ingredients. Don't be tempted to add more oil or cheese.