Description

A vibrant, heart-healthy salad featuring tender green lentils, crisp Mediterranean vegetables, creamy feta, and a zesty lemon-garlic dressing. Perfect for meal prep and packed with 12g of plant-based protein per serving.

Ingredients

For the Salad:

1 cup dried French green lentils (or 2 cans, drained)

1 bay leaf

1 English cucumber, diced

1 cup cherry tomatoes, halved

1/2 medium red onion, thinly sliced

1/2 cup Kalamata olives, pitted and halved

4 oz feta cheese, crumbled

1/4 cup fresh flat-leaf parsley, chopped

2 tablespoons fresh mint, chopped

For the Dressing:

1/4 cup extra virgin olive oil

3 tablespoons fresh lemon juice

2 cloves garlic, minced

1 teaspoon Dijon mustard

1/2 teaspoon ground cumin

Salt and black pepper to taste

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Instructions

1. Cook the lentils: Rinse lentils and place in a medium saucepan with 3 cups water and bay leaf. Bring to a boil, reduce heat, and simmer 18-22 minutes until tender but firm. Drain and discard bay leaf.

2. Make the dressing: While lentils cook, whisk together olive oil, lemon juice, garlic, Dijon, cumin, salt, and pepper in a small bowl.

3. Dress warm lentils: Transfer warm lentils to a large bowl and toss with two-thirds of the dressing. Let sit 10 minutes to absorb flavors.

4. Prep vegetables: Meanwhile, dice cucumber, halve tomatoes, slice onion, and chop herbs.

5. Combine: Add vegetables, olives, and herbs to the lentils. Toss with remaining dressing.

6. Finish: Top with crumbled feta. Taste and adjust seasoning. Serve warm, room temperature, or chilled.

Notes

Storage: Refrigerate without feta for 4-5 days. With feta, consume within 2-3 days. Room temperature: 2 hours max.

Make-Ahead: Store cooked lentils, prepped vegetables, and dressing separately for up to 5 days. Assemble before serving.

Substitutions: Use canned lentils (2 x 15oz cans) for quicker prep. Swap feta for goat cheese or omit for vegan. Replace cumin with za’atar for Greek-style.

Dietary: Naturally gluten-free. Vegan without feta. Low glycemic index.

Prep Time: 15 minutes
Cook Time: 20 minutes
Category: Mediterranean Dinner Recipes
Method: Stovetop
Cuisine: Greek / Mediterranean

Nutrition

Serving Size: approximately 1.5 cups
Calories: 285
Sugar: 4g
Sodium: 420mg
Fat: 15g
Saturated Fat: 4g
Unsaturated Fat: 10g
Trans Fat: 0g
Carbohydrates: 28g
Fiber: 9g
Protein: 12g
Cholesterol: 17mg