Lentil Salad Italiano

Bright, hearty, and bursting with Mediterranean flavors, Lentil Salad Italiano is a wholesome, protein-packed dish that’s as colorful as it is delicious. Tender green or brown lentils are the star of the show, paired with crisp vegetables like cherry tomatoes, cucumber, red bell pepper, and red onion for a vibrant crunch. Fresh parsley and fragrant basil add aromatic depth, while a tangy balsamic vinaigrette elevates every bite. For a gourmet touch, sprinkle crumbled feta cheese on top (optional). Ready in just 40 minutes, this versatile salad makes an excellent side dish for any Italian-inspired meal or a satisfying, healthy lunch on its own. Naturally vegetarian and easy to customize, Lentil Salad Italiano is perfect for summer gatherings or light meal prep. Serve it chilled or at room temperature for a refreshing taste of Italy!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 200 grams Green or brown lentils
• 200 grams Cherry tomatoes
• 1 medium Cucumber
• 1 medium Red bell pepper
• 1 small Red onion
• 20 grams Fresh parsley
• 15 grams Fresh basil leaves
• 60 ml Extra-virgin olive oil
• 30 ml Balsamic vinegar
• 1 clove Garlic
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 50 grams Crumbled feta cheese (optional)

Directions

Step 1

Rinse the lentils under cold water and remove any debris.

Step 2

In a medium saucepan, combine the lentils with sufficient water (about 3 cups) and bring to a boil. Lower the heat and simmer for 20-25 minutes or until the lentils are tender but not mushy. Drain and let them cool completely.

Step 3

While the lentils are cooking, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and red bell pepper, and finely slice the red onion. Place them in a large mixing bowl.

Step 4

Chop the fresh parsley and basil leaves finely, and add them to the bowl with the vegetables.

Step 5

In a small bowl, prepare the vinaigrette by whisking together the olive oil, balsamic vinegar, minced garlic, salt, and black pepper.

Step 6

Once the lentils are cool, add them to the bowl with the vegetables and herbs. Pour the vinaigrette over the top, and gently toss everything together to combine.

Step 7

Taste and adjust seasoning if needed. If using, sprinkle the crumbled feta cheese on top just before serving.

Step 8

Serve chilled or at room temperature as a refreshing side dish or a light main course.

Nutrition Facts

Serving size	(1015.0g)

Amount per serving	% Daily Value*
Calories	1102.2

Total Fat 74.3g	0%
Saturated Fat 16.2g	0%
Polyunsaturated Fat 0.1g
Cholesterol 44.6mg	0%
Sodium 2974.5mg	0%
Total Carbohydrate 83.3g	0%
Dietary Fiber 25.1g	0%
Total Sugars 26.7g
Protein 32.7g	0%

Vitamin D 0IU	0%
Calcium 452.4mg	0%
Iron 11.3mg	0%
Potassium 2274.4mg	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: 11.5%

Carbs: 29.4%