Mediterranean Lemony Lentil Salad Recipe (Gluten-Free, Low-Sodium, Low-Calorie) by Jan Mostrom

Mediterranean Lemony Lentil Salad Recipe (Gluten-Free, Low-Sodium, Low-Calorie)

I wanted something different today for lunch and I was so happy to make this delicious and nutritious lentil salad. Lentils are often overlooked, even though they’re an inexpensive way of getting a wide variety of nutrients. According to Healthline, ”They’re packed with B vitamins, iron, magnesium, zinc and potassium, and are made up of more than 25 percent protein, making them a great alternative to meat.” (Read about more health benefits of lentils.)

A recent study also found that eating at least 7 grams of olive oil a day lowered dementia-related death by 28 percent, especially for women. (That's about 1/2 a tablespoon.) Combined with eating a Mediterranean diet, the results may be even better.

This easy low-calorie, gluten-free Mediterranean lentil salad recipe comes together in just 30 minutes. I really loved how filling, fresh and tasty this salad recipe was. This is all you will need to make it for lunch or dinner: fresh lemons, garlic, salt, black pepper, Urfa biber, Aleppo pepper or crushed red chili flakes, olive oil, lentils, a bay leaf, an English cucumber, sweet peppers, green onions, fresh parsley and fresh mint.

Never heard of Urfa biber? Urfa biber is a dried Turkish chili pepper that's from the Urfa region of Turkey. Many say it has a smoky, raisin-like flavor. If you can't find it, you can use crushed red pepper flakes or Aleppo pepper instead.

Serve this lemony low-sodium lentil salad as a vegetarian main dish or as a side dish with dinner.

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Cuisine: Mediterranean
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 8



Lentil Salad 

  • 1 cup black or green lentils, rinsed
  • bay leaf
  • 1 English cucumber, cut into large pieces
  • 1 red bell pepper (fresh or roasted), cored and chopped
  • 1 orange or yellow bell pepper, cored and chopped
  • 2 green onions, trimmed and chopped
  • 1/2 cup chopped fresh parsley leaves
  • 1/2 cup chopped fresh mint leaves

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Recipe Notes

  • The salad shown in the photos was a double recipe.
  • I added feta cheese crumbles and it was a lovely addition.
  • Store any leftovers in an airtight container in the fridge for up to three days.

Here's how to make it: 

  1. Cook the lentils with bay leaf in 3 cups of water. Turn stove on high and bring to a boil, then reduce heat to low, cover and simmer for 20 minutes. You want the lentils to be soft but not mushy. (You can also skip this step and buy precooked lentils if you prefer.) When the lentils are done, drain the excess water and place them into a large serving bowl. Let lentils cool for 10 minutes before adding vegetables and herbs.
  2. Make the dressing by placing the dressing ingredients in a bowl. Season with salt and black pepper.
  3. Use a fork or whisk to combine. Taste and add more seasonings, if desired.
  4. Top the lentils with the dressing and toss well to coat. Add vegetables and herbs and toss well.
  5. Taste to see if additional seasonings are needed and enjoy!

Nutrition Facts Per Serving

Calories: 148

Total Fat: 5.5g

Saturated Fat: 0.8g

Cholesterol: 0mg

Sodium: 16mg

Total Carbohydrate: 23g

Dietary Fiber: 8.2g

Total Sugars: 4g

Protein: 6.3g

Vitamin D: 0mcg

Calcium: 89mg

Iron: 3mg

Potassium: 537mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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Donna John
Just ordered some Urfa biber. Can't wait to try it. Going to grab some lentils at my next grocery store run and make this salad. So healthy! Jan Mostrom
Elisa Schmitz
What a nutritious and delicious salad that packs a protein punch. A complete meal with no meat, love it!

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