Heart-Healthy Fresh Mediterranean Lentil Salad

Bright, refreshing, and packed with nutritious ingredients, this Heart-Healthy Fresh Mediterranean Lentil Salad is a delicious way to make healthy eating flavorful. Featuring tender green or brown lentils as the base, this salad is loaded with vibrant cherry tomatoes, crunchy cucumbers, crisp red bell peppers, and tangy red onion. Fresh parsley and mint bring a burst of herbal freshness, while a zesty lemon-olive oil dressing ties it all together. Add crumbled feta for a creamy, savory twist if desired. Ready in just 40 minutes, this easy-to-make dish is perfect as a light lunch, a flavorful side, or a satisfying meal prep option. Rich in plant-based protein, fiber, and heart-healthy fats, this salad is a nutritious nod to the Mediterranean diet that will leave you feeling refreshed and energized. Serve chilled or at room temperature for a dish that’s as versatile as it is delicious!

Nutriscore Rating: 73/100

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
• 0.5 bunch Fresh parsley
• 0.25 cup Fresh mint leaves
• 2 tablespoons Lemon juice
• 2 tablespoons Extra virgin olive oil
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0.5 cup Feta cheese (optional)

Directions

Step 1

Rinse the lentils under cold water and pick out any debris or damaged lentils.

Step 2

In a medium saucepan, combine the rinsed lentils and 3 cups of water. Bring to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low, cover, and simmer the lentils for 20-25 minutes until they are tender but not mushy.

Step 4

Drain the lentils and rinse them under cold running water to stop the cooking process. Let them cool completely.

Step 5

While the lentils are cooking, halve the cherry tomatoes, dice the cucumber, and chop the red bell pepper into small pieces. Finely dice the red onion.

Step 6

Chop the parsley and mint leaves finely.

Step 7

In a large mixing bowl, combine the cooled lentils, cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and mint.

Step 8

In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper.

Step 9

Pour the dressing over the lentil mixture and toss to combine evenly.

Step 10

If desired, gently fold in the crumbled feta cheese.

Step 11

Let the salad sit for about 10 minutes for the flavors to meld together.

Step 12

Serve chilled or at room temperature. Enjoy your heart-healthy Mediterranean Lentil Salad!

Nutrition Facts

Serving size	(1728.7g)

Amount per serving	% Daily Value*
Calories	970.1

Total Fat 56.4g	0%
Saturated Fat 22.3g	0%
Polyunsaturated Fat 0.1g
Cholesterol 106.8mg	0%
Sodium 2600.3mg	0%
Total Carbohydrate 84.1g	0%
Dietary Fiber 28.3g	0%
Total Sugars 24.1g
Protein 43.9g	0%

Vitamin D 0IU	0%
Calcium 985.3mg	0%
Iron 16.5mg	0%
Potassium 2493.1mg	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: 49.8%

Protein: 17.2%

Carbs: 33.0%