Mediterranean Lentil Salad

Vegetarian
Gluten Free
Health score
36%
Mediterranean Lentil Salad
5 min.
4
436kcal

Suggestions


If you're looking for a vibrant and nutritious dish that captures the essence of Mediterranean cuisine, look no further than this refreshing Mediterranean Lentil Salad. Bursting with flavors and textures, it's a perfect side dish that can easily stand alone as a light meal. The combination of protein-packed lentils, sweet cherry tomatoes, and tangy goat cheese creates a delightful taste experience that’s both satisfying and wholesome.

This salad is not only vegetarian but also gluten-free, making it a great choice for a variety of dietary preferences. With just a few simple ingredients, you can whip up this meal in a mere 5 minutes, making it a fantastic option for busy weeknights or casual gatherings with friends and family. The fresh basil adds a fragrant touch, while the kalamata olives contribute a briny depth that enhances the overall flavor profile.

The balance of protein, healthy fats, and carbs makes this dish not just delicious but also nutritionally beneficial. Whether you're serving it alongside grilled vegetables, as a filling for wraps, or simply as a standalone dish, this Mediterranean Lentil Salad is sure to impress. Enjoy the taste of the Mediterranean right at your table with this quick and easy recipe that’s perfect for any season!

Ingredients

  • cup cherry tomatoes halved
  • cup green lentils picked over rinsed
  • 0.3 cup basil fresh finely chopped
  • clove garlic smashed
  • ounces goat cheese fresh crumbled
  • 0.5 cup kalamata olives pitted chopped
  • tablespoons juice of lemon 
  • 0.3 cup olive oil 
  • servings salt and pepper 

Equipment

  • bowl
  • sauce pan
  • mixing bowl
  • sieve

Directions

  1. Bring 8 cups water to a boil in a large saucepan over high heat.
  2. Add lentils and garlic. Reduce heat to medium-low, then simmer until lentils are just tender, 15 to 20 minutes.
  3. Drain in a strainer and place in a large mixing bowl.
  4. Add tomatoes, olives, basil, olive oil and lemon juice to bowl and toss to coat. Season with salt and pepper.
  5. Sprinkle with goat cheese and serve warm.

Nutrition Facts

Calories436kcal
Protein18.91%
Fat52.13%
Carbs28.96%

Properties

Glycemic Index
31.15
Glycemic Load
3.57
Inflammation Score
-8
Nutrition Score
21.343913016112%

Flavonoids

Catechin
0.17mg
Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.16mg
Apigenin
0.01mg
Luteolin
0.11mg
Kaempferol
0.01mg
Myricetin
0.02mg
Quercetin
0.32mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:436.16kcal
21.81%
Fat:25.64g
39.44%
Saturated Fat:8.49g
53.06%
Carbohydrates:32.04g
10.68%
Net Carbohydrates:16.51g
6%
Sugar:2.67g
2.96%
Cholesterol:19.56mg
6.52%
Sodium:621.08mg
27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.92g
41.84%
Fiber:15.53g
62.12%
Folate:243.66µg
60.92%
Manganese:0.75mg
37.58%
Phosphorus:339.33mg
33.93%
Vitamin B1:0.47mg
31.36%
Copper:0.62mg
30.93%
Iron:4.91mg
27.28%
Vitamin E:3.14mg
20.91%
Vitamin B6:0.42mg
20.85%
Vitamin C:15.46mg
18.74%
Zinc:2.77mg
18.48%
Magnesium:72.4mg
18.1%
Vitamin K:18.81µg
17.91%
Potassium:576.94mg
16.48%
Vitamin B2:0.28mg
16.23%
Vitamin A:786.33IU
15.73%
Vitamin B5:1.39mg
13.91%
Calcium:104.23mg
10.42%
Vitamin B3:1.7mg
8.5%
Selenium:5.64µg
8.05%
Vitamin B12:0.08µg
1.35%
Vitamin D:0.17µg
1.13%
Source:My Recipes