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–+ servings
Mediterranean Lentil Salad

Zesty Mediterranean Lentil Salad for a Healthy Summer Refresh

This Mediterranean Lentil Salad is a quick and refreshing dish perfect for summer, packed with flavors and nutrients.
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Prep Time 15 minutes
Chilling Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Appetizers
Cuisine: Mediterranean
Calories: 180
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad Base
  • 2 cups Green Lentils Use pre-cooked or dried lentils cooked with bay leaves.
  • 1 medium Cucumber Partially peeled for contrast.
  • 2 medium Tomatoes (Rosa variety) Substitute with any juicy variety.
  • 1 medium Italian Green Peppers Any type of bell pepper can work.
For the Flavor Boosters
  • 1/2 cup Black Olives (e.g., Kalamata) Swap for green or marinated olives.
  • 2 tablespoons Preserved Lemons Or use fresh lemon juice.
  • 1 tablespoon Zaatar Or substitute with dried oregano, basil, or thyme.
  • 1 teaspoon Sumac Replace with a pinch of lemon zest if needed.
For the Dressing
  • 3-4 tablespoons Extra Virgin Olive Oil Avocado oil can be an alternative.
  • 2 tablespoons Vinegar Red or white wine vinegar is preferred.
  • 1 teaspoon Salt To enhance flavor.

Equipment

  • Mixing bowl
  • colander
  • Spoon

Method
 

Preparation
  1. Begin by washing and preparing your fresh vegetables. Cut the cucumber, tomatoes, and Italian green peppers into small, bite-sized pieces, partially peeling the cucumber for contrast.
  2. Take your green lentils and place them in a colander. Rinse under cold water for about 1-2 minutes until the water runs clear.
  3. In a large mixing bowl, add the rinsed lentils along with chopped preserved lemons, za'atar, and sumac, mixing gently.
  4. Drizzle the olive oil and vinegar over the salad mix, tossing to ensure everything is well coated.
  5. Sprinkle a pinch of salt over the salad, mixing thoroughly. Adjust seasoning as needed.
  6. For a special touch, garnish with edible flowers or freshly chopped herbs. Your salad is now ready to serve!

Nutrition

Serving: 1servingCalories: 180kcalCarbohydrates: 30gProtein: 7gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 4gSodium: 300mgPotassium: 450mgFiber: 8gSugar: 3gVitamin A: 300IUVitamin C: 15mgCalcium: 50mgIron: 2mg

Notes

For the best flavor, let the salad sit in the fridge for at least 30 minutes before serving. Store leftovers in an airtight container for up to 3 days.

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