Lentil and Yogurt Salad

Brighten up your table with the refreshing and protein-packed Lentil and Yogurt Salad! This Mediterranean-inspired recipe combines tender brown or green lentils with a creamy yogurt-based dressing infused with lemon juice, olive oil, and a hint of warming cumin and paprika. Diced cucumber, juicy cherry tomatoes, and fresh herbs like parsley and mint add layers of crunch and vibrancy, while optional pomegranate seeds offer a sweet, tart burst that doubles as a stunning garnish. Ready in just 40 minutes, this healthy and satisfying dish is perfect as a light lunch, side dish, or vegetarian main course. Serve it chilled or at room temperature for a versatile meal packed with flavor, fiber, and fresh ingredients!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Brown or green lentils
• 3 cups Water
• 1 teaspoon Salt
• 1 cup Yogurt (plain, unsweetened)
• 1 medium Cucumber, diced
• 1 cup Cherry tomatoes, halved
• 0.25 cup Red onion, finely chopped
• 2 tablespoons Fresh parsley, chopped
• 1 tablespoon Fresh mint, chopped
• 1 tablespoon Olive oil
• 2 tablespoons Lemon juice
• 0.5 teaspoon Ground cumin
• 0.5 teaspoon Paprika
• 0.25 teaspoon Black pepper
• 0.25 cup Optional: Pomegranate seeds for garnish

Directions

Step 1

Rinse the lentils thoroughly under cold water in a colander.

Step 2

In a medium saucepan, combine the lentils, water, and 1/2 teaspoon of salt. Bring to a boil over medium heat.

Step 3

Reduce the heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender but not mushy. Drain and let them cool completely.

Step 4

In a large mixing bowl, combine the yogurt, olive oil, lemon juice, remaining salt, cumin, paprika, and black pepper. Whisk until smooth to create the dressing.

Step 5

Add the cooked and cooled lentils to the bowl with the dressing. Stir gently to coat the lentils evenly.

Step 6

Add the diced cucumber, cherry tomatoes, red onion, parsley, and mint to the lentil mixture. Toss gently to combine.

Step 7

Transfer the salad to a serving dish and sprinkle with pomegranate seeds if desired for a pop of flavor and color.

Step 8

Serve the salad chilled or at room temperature. Enjoy!

Nutrition Facts

Serving size	(1612.3g)

Amount per serving	% Daily Value*
Calories	629.1

Total Fat 24.2g	0%
Saturated Fat 7.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 30.8mg	0%
Sodium 2516.5mg	0%
Total Carbohydrate 79.9g	0%
Dietary Fiber 22.1g	0%
Total Sugars 30.4g
Protein 30.8g	0%

Vitamin D 0IU	0%
Calcium 465.7mg	0%
Iron 9.9mg	0%
Potassium 2025.4mg	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: 33.0%

Protein: 18.6%

Carbs: 48.4%