Mediterranean Lentil Salad

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

Suggestions


Are you looking for a vibrant and nutritious side dish that brings the flavors of the Mediterranean to your table? Look no further than this delightful Mediterranean Lentil Salad! Bursting with fresh ingredients, this salad is not only vegetarian and gluten-free but also perfect for a quick meal or a tantalizing side dish. Ready in just 25 minutes, it’s an easy recipe for anyone, whether you’re a seasoned cook or just starting your culinary journey.

This salad features protein-packed brown or green lentils, known for their earthy flavor and hearty texture. Complemented by the sweetness of cherry tomatoes, the brininess of kalamata olives, and the aromatic freshness of basil leaves, each bite transports you to a sun-drenched Mediterranean garden. The creamy crumbles of goat cheese add a wonderful richness that balances the dish beautifully.

With a bright and tangy dressing made from olive oil and lemon juice, this Mediterranean Lentil Salad is as refreshing as it is satisfying. Whether served warm or at room temperature, it’s a fabulous addition to any meal and makes for an excellent dish to bring to potlucks or picnics. Discover how simple ingredients come together to create a flavorful experience that’s not only good for your taste buds but also for your health!

Ingredients

  • cup cherry tomatoes halved
  • cup green lentils picked over rinsed
  • 0.3 cup basil leaves 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