Mediterranean Lentil Salad –

Mediterranean Lentil Salad

Mediterranean Lentil Salad is not only delicious, but super simple to put together. And of course, it's a super healthy main or side dish.

Mediterranean Lentil Salad
Mediterranean Lentil Salad

Lentils: Nutritional Powerhouses

. Lentils may seem like an unassuming little pulse, but they pack a mighty nutritional punch. High in protein, B vitamins, folate,  and fibre, and loaded with minerals, in particular iron. Lentils are fat free, low in calories and heart healthy. These guys should be part of every healthy diet. If you want to know more about the nutrition benefits of  lentils, there's some good info: Everything You Need To Know About Lentils

The Mediterranean Diet

We've all heard about the benefits of the Mediterranean diet. It features an emphasis on fruits and vegetables, legumes and nuts with heart healthy olive oil.  Herbs and lemon juice, are the primary flavour agents. It's not only good for you, but makes you feel great too. This Mediterranean lentil salad has a lot of that going on, right here.

Versatile Lentils

Dried lentils store well in the pantry or cupboard, and they're very budget friendly, too, so there's a lot to love about them . Lentils easily take on the flavours of any dish and they are great for stews, soups and salads. The two most common types of lentils are green lentils, and split red lentils. Whole green lentils work best for salads like this because they keep more texture after cooking. They are also perfect for veggie burgers, too, like this Southwestern Veggie Burger. Red lentils, Because they are split, cook faster and work well in soups, stews, and curries, like this Moroccan Chicken & Lentils, or Roasted Cauliflower Curry.

You can put this simple but tasty Mediterranean lentil salad together quickly and it will keep well in the fridge to take along for lunch. It's a big salad, so it's perfect for potlucks or picnics, too. I like to keep a jar of marinated artichokes and as well as capers in the pantry, but don't worry if you don't have them on hand. This salad is still full of flavour without them.

Mediterranean Lentil Salad
Mediterranean Lentil Salad

 

How To Make Mediterranean Lentil Salad

5 from 1 vote
Mediterranean Lentil Salad
Mediterranean Lentil Salad
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
 

Lentils form the base of this delicious, healthy salad with all the flavours of the Mediterranean.

Course: Salad
Cuisine: Mediterranean
Servings: 6 servings
Calories: 291 kcal
Author: Colleen
Ingredients
Salad
  • 1 cup dry green lentils
  • 1/2 cup red onion diced
  • 1 cup cherry tomatoes halved
  • 1 cup pitted kalamata olives
  • 1 cup cucumber chunks
  • 1/2 cup marinated artichoke hearts quartered
  • 1/4 cup capers
Dressing
  • 2 tbsp fresh oregano chopper, or 2 tsp dried
  • 1 tsp garlic powder
  • juice of one lemon
  • 1/4 cup extra virgin olive oil
  • salt & freshly ground pepper to taste
  • 1/2 cup crumbled feta cheese optional
  • 2 tsp fresh parsley chopped
Instructions
  1. Rinse lentils, put in a pot, and add water to cover by an inch.
  2. Bring to a boil, then reduce heat to low and simmer for about 15 minutes, until lentils are just tender. Be careful not to over cook, or your lentils will be mushy.
  3. Drain lentils and allow to cool.

  4. Toss with all remaining ingredients and refrigerate for at least an hour to allow flavours to meld.
Recipe Notes

Both the capers, and the olives are salty, so be sure to taste before adding salt. This is a vegan option if cheese is omitted

Nutrition Facts
Mediterranean Lentil Salad
Amount Per Serving (1 serving)
Calories 291 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 3g 15%
Cholesterol 11mg 4%
Sodium 760mg 32%
Potassium 434mg 12%
Total Carbohydrates 24g 8%
Dietary Fiber 12g 48%
Sugars 2g
Protein 11g 22%
Vitamin A 9.9%
Vitamin C 14.1%
Calcium 13%
Iron 20.7%
* Percent Daily Values are based on a 2000 calorie diet.
Mediterranean Lentil Salad
Mediterranean Lentil Salad
Mediterranean Lentil Salad
Mediterranean Lentil Salad

 

Please Share!

7 thoughts on “Mediterranean Lentil Salad –

  1. Yum! I’m always looking for ways to dress up greek salad flavours and really enjoy your use of lentils here. Also — you photos are absolutely gorgeous!

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