Wellness
Nutrition
Calories: 310
Protein: 13 g
Carbohydrates: 32 g
Fat: 15 g
Fibre: 9 g
Sodium: 380 mg
Lunch
Rainbow Mediterranean Lentil Salad
5 min read
A colorful, protein-packed Mediterranean salad loaded with tender brown lentils, crisp fresh vegetables, crumbled feta, and a bright lemon-herb vinaigrette.
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12-second recipe video
Prep15 min
Cook0
Serves4
DifficultyEasy
What you'll need
Ingredients
1 ½ cups cooked brown or French green lentils, rinsed and drained
1 cup cherry tomatoes, halved
1 cup English cucumber, diced
½ cup red bell pepper, diced
½ cup yellow bell pepper, diced
⅓ cup red onion, finely diced
⅓ cup kalamata olives, pitted and sliced
⅓ cup crumbled feta cheese
¼ cup fresh flat-leaf parsley, finely chopped
2 tbsp fresh mint, chopped
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 clove garlic, minced
½ tsp dried oregano
Salt and freshly ground black pepper to taste
Lemon-Herb Vinaigrette ¼ cup Extra virgin olive oil 3 tbsp Fresh lemon juice (about 1 large lemon) 1 tbsp Red wine vinegar 1 clove Garlic, finely minced 1 tsp Dried oregano ½ tsp Fine sea salt ¼ tsp Freshly cracked black pepper
Let's make it
Instructions
1
Cook the Lentils: Rinse 1 cup of French green or brown lentils under cold water. Add them to a pot with 3 cups of water (or vegetable broth) and a pinch of salt. Bring to a boil, then reduce heat, cover, and simmer for 15–20 minutes until tender but still holding their shape. Drain any remaining liquid and let cool completely.
2
Whisk the Lemon-Herb Dressing: In a small bowl or jar, combine 3 tablespoons extra-virgin olive oil, 2 tablespoons fresh lemon juice, 1 minced garlic clove, 1 teaspoon dried oregano, 1/2 teaspoon salt, and 1/4 teaspoon freshly cracked black pepper. Whisk or shake vigorously until blended.
3
Prep the Rainbow Vegetables: In a large mixing bowl, combine 1 cup diced English cucumber (green), 1 cup halved cherry tomatoes (red), 1/2 cup diced yellow bell pepper (yellow), 1/3 cup finely chopped red onion (purple), 1/2 cup pitted Kalamata olives, and 1/2 cup chopped fresh flat-leaf parsley.
4
Toss & Marinate: Add the cooled lentils to the vegetable mixture. Drizzle the lemon-herb dressing evenly over top and gently toss to combine.
5
Finish & Serve: Fold in 1/2 cup of crumbled feta cheese. Serve immediately, or chill in the refrigerator for at least 30 minutes to allow the flavors to meld together.
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