Cold Lentil Salad

Fresh, zesty, and irresistibly satisfying, this cold lentil salad is the perfect balance of wholesome ingredients and bold Mediterranean flavors. Packed with protein-rich green or brown lentils, crisp cucumbers, juicy cherry tomatoes, and vibrant red bell peppers, this salad is a nutrient-dense delight for your taste buds. A tangy red wine vinaigrette, infused with Dijon mustard and olive oil, ties everything together, while optional crumbled feta cheese adds a creamy, indulgent touch. Quick to prepare in just 15 minutes of hands-on time, this versatile dish is served chilled, making it an ideal choice for meal prep, picnics, or a refreshing summer side. Perfectly customizable and naturally vegetarian, this healthy lentil salad is as delicious as it is nourishing!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Green or brown lentils
• 3 cups Water
• 1 cup Cherry tomatoes
• 1 medium Cucumber
• 1 medium Red bell pepper
• 0.5 medium Red onion
• 0.25 cup Fresh parsley
• 3 tablespoons Olive oil
• 2 tablespoons Red wine vinegar
• 1 teaspoon Dijon mustard
• 0.5 teaspoon Salt
• 0.25 teaspoon Ground black pepper
• 0.5 cup Crumbled feta cheese (optional)

Directions

Step 1

Rinse the lentils thoroughly under cold water.

Step 2

In a medium saucepan, combine the lentils and water. Bring to a boil, then reduce the heat to low and simmer for 20–25 minutes, or until the lentils are tender but not mushy. Drain and allow them to cool completely.

Step 3

While the lentils are cooling, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and red bell pepper, and finely chop the red onion and parsley.

Step 4

In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, salt, and ground black pepper to make the vinaigrette.

Step 5

Once the lentils are cool, transfer them to a large mixing bowl. Add the cherry tomatoes, cucumber, red bell pepper, red onion, and parsley.

Step 6

Pour the vinaigrette over the salad and toss gently to combine, ensuring all ingredients are evenly coated.

Step 7

If desired, gently fold in the crumbled feta cheese for an extra layer of flavor.

Step 8

Taste and adjust seasoning with additional salt or pepper, if needed.

Step 9

Chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld.

Step 10

Serve cold as a refreshing side dish or a healthy main course.

Nutrition Facts

Serving size	(1668.0g)

Amount per serving	% Daily Value*
Calories	1095.0

Total Fat 72.7g	0%
Saturated Fat 24.8g	0%
Polyunsaturated Fat 4.0g
Cholesterol 106.8mg	0%
Sodium 2701.2mg	0%
Total Carbohydrate 72.8g	0%
Dietary Fiber 22.8g	0%
Total Sugars 20.1g
Protein 41.0g	0%

Vitamin D 0IU	0%
Calcium 777.5mg	0%
Iron 10.3mg	0%
Potassium 1970.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 59.0%

Protein: 14.8%

Carbs: 26.2%