Easy Mediterranean Lentil Salad Recipe Is Colorful, Healthy & Nutritious by Donna John

While enjoying a fresh-made salad at a local restaurant that was heavy on the black lentils, I googled information on lentils. To say I was impressed by the health benefits of lentils is an understatement. I immediately added lentils to my shopping list and looked for healthy lentil recipes, especially ones that fit into the heart-healthy Mediterranean Diet.

This low-calorie, nutritious, quick and easy Mediterranean lentil salad is just what the doctor ordered. The only cooking involved is preparing the lentils. The lentil recipe is full of flavor and the perfect side dish for dinner, served as a vegan or vegetarian lunch or dinner, or even as a snack during the day.

To make this colorful low-sodium lentil salad recipe you will need to gather the following nutritious and healthy ingredients: lentils, cucumber, sweet red bell pepper, red onion, green onions, fresh parsley, fresh mint and avocado. For the dressing you will need fresh garlic, olive oil, a lemon for juicing and zesting, ground cumin, salt and black pepper.

Pack this hearty Mediterranean lentil salad up to take to your next cookout, potluck or family get-together, serve it as a side dish with your favorite protein or as a vegetarian and vegan lunch or dinner.

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Cuisine: Mediterranean
Prep Time: 10 minutes
Cook Time: 20 to 25 minutes
Total Time: 30 to 35 minutes
Servings: 10

Ingredients

Salad

• 1 cup lentils (uncooked)
• 4 cups water
• 1 seedless cucumber, diced
• 1 red bell pepper, diced
• 1/2 cup diced red onion
• 2 - 3 green onions, chopped
• 1/4 cup chopped flat-leaf parsley
• 1/4 cup chopped fresh mint
• 1 avocado, chopped

Dressing

• 3 cloves garlic, grated or pressed
• 1/4 cup olive oil
• 1 large lemon, juiced and zested
• 1 teaspoon ground cumin, or to taste
• salt and black pepper, to taste

Recipe Notes

• You could add in some fresh grape or cherry tomatoes. Cut them in half if they're larger.

• Do not overcook the lentils! You do not want them mushy.

• To omit any cooking, you could use canned lentils.

• Store any leftovers in an airtight container in the fridge for up to five days. 

Here's how to make it: 

1. Put the lentils and water into a saucepot. Bring to a simmer, reduce heat, cover and cook until lentils are just tender, checking tenderness starting at 15 minutes. (Mine took about 20 minutes.)
   
2. Drain the lentils into a mesh strainer or colander and run under cold water. Drain well.
   
3. Put the cucumber, bell pepper, red onion, green onions, parsley, mint and avocado into a salad bowl or dish.
   
4. Whisk together all of the dressing ingredients.
   
5. Add the lentils to the vegetables.
   
6. Pour the dressing over the salad.
   
7. Toss to coat. Taste and add more salt and black pepper, if needed. Serve immediately or refrigerate until ready to serve.
   

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