Description
This Mediterranean lentil salad is a refreshing and nutritious dish made with black lentils, crisp vegetables, fresh herbs, and a zesty Dijon vinaigrette. It’s perfect for make-ahead lunches or a healthy side dish.
Ingredients
- 1 cup black beluga lentils or French green lentils, picked over and rinsed
- 1 bay leaf
- ¼ teaspoon salt
- 2 medium red, yellow or orange bell peppers, chopped
- 1 medium cucumber, seeded and chopped
- ½ cup finely chopped red onion, rinsed and drained
- ½ cup finely chopped fresh parsley
- ⅓ cup olive oil
- 3 tablespoons red wine vinegar
- 1 tablespoon Dijon mustard
- 2 teaspoons maple syrup or honey
- 1 clove garlic, pressed or minced
- ½ teaspoon fine sea salt
- Freshly ground black pepper, to taste
Instructions
- In a medium saucepan, combine lentils, bay leaf, and 4 cups of water. Bring to a boil, then reduce heat and simmer uncovered for 20 to 25 minutes until the lentils are tender but not mushy.
- Drain the lentils, discard the bay leaf, and sprinkle with ¼ teaspoon salt. Set aside to cool.
- In a large mixing bowl, combine the chopped bell peppers, cucumber, red onion, and parsley.
- In a small bowl or jar, whisk together the olive oil, red wine vinegar, Dijon mustard, maple syrup or honey, garlic, sea salt, and freshly ground black pepper.
- Once the lentils are mostly cool, add them to the bowl with the vegetables.
- Pour the dressing over the mixture and toss well to combine.
- Let the salad rest for about 10 minutes to allow the flavors to meld.
- Taste and adjust seasoning if needed. Serve immediately or store in the refrigerator for later.
Notes
- Use French green lentils or black beluga lentils, as they hold their shape well after cooking.
- This salad can be stored in the refrigerator for up to 4 days.
- Optional additions: crumbled feta cheese or Kalamata olives for extra Mediterranean flavor (omit for vegan version).
- Rinse red onion to mellow its bite before adding to the salad.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Salad
- Method: Boiled
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1/6 of recipe
- Calories: 250
- Sugar: 5g
- Sodium: 300mg
- Fat: 13g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 8g
- Protein: 9g
- Cholesterol: 0mg
