Mediterranean Lentil Salad

Name: Mediterranean Lentil Salad
Prep time: 15 min
Total time: 15 min
Ingredients: 1 cup lentils (canned, rinsed and drained); ¼ cup red onion (finely chopped); 1 tbsp feta cheese (crumbled); ½ medium cucumber (chopped); 1 ½ cup spinach (roughly chopped); 1 tbsp dill (fresh, roughly chopped); 1 cup cherry tomato (diced); ¼ cup parsley (roughly chopped*); 2 tbsp red wine vinegar; 1 tbsp olive oil; ¼ tsp salt; ¼ tsp pepper

5 from 1 vote

This refreshing Mediterranean lentil salad is loaded with veggies, fiber, and protein. It makes for the perfect make-ahead side dish or nutrient-dense lunch that uses low glycemic-index foods.

Save Pin Print

Preparation Level 30 Minutes or Less, Quick & Easy

Servings 2

Preparation 15

Total 15

Why Diabetes Friendly?

Rich in Fiber and Protein: The combination of lentils and vegetables provides a good balance of fiber and protein, which are essential for blood sugar management. Fiber helps slow down the digestion and absorption of carbohydrates, preventing spikes in blood sugar levels.
Nutrient-Dense: This salad is packed with vitamins, minerals, and antioxidants from the variety of vegetables and herbs used, supporting overall health and well-being.
Healthy Fats: Olive oil contributes healthy monounsaturated fats, which are beneficial for heart health and can aid in maintaining stable blood sugar levels.

Ingredients

Cooking Tips

Lentil Options: While canned lentils are convenient and time-saving, you can also cook dry lentils for this salad. Green or brown lentils would work well as they hold their shape after cooking.
Customization: Feel free to adjust the vegetables and herbs based on availability or preference. For example, arugula or mixed greens can substitute for spinach, and additional vegetables like bell peppers or olives can be added for more flavour and texture.
Cheese Alternatives: If you're vegan or dairy-free, you can substitute the feta cheese with a dairy-free cheese alternative or simply omit it. Adding avocado could also provide creaminess to the salad.

Instructions

In a medium mixing bowl, gently toss together lentils, red onion, feta cheese, cucumber, spinach, dill, tomato, and parsley.
1 cup lentils, ¼ cup red onion, 1 tbsp feta cheese, ½ medium cucumber, 1 ½ cup spinach, 1 tbsp dill, 1 cup cherry tomato, ¼ cup parsley
In a small bowl, whisk together red wine vinegar, olive oil, salt, and pepper.
2 tbsp red wine vinegar, 1 tbsp olive oil, ¼ tsp salt, ¼ tsp pepper
Drizzle dressing on top of lentil salad.
Portion into two serving bowls and enjoy!

FAQ

Can I make this salad ahead of time?
Yes, this lentil salad is perfect for making ahead. The flavors will meld and improve after sitting. If preparing in advance, consider adding the dressing and feta cheese just before serving to maintain freshness and texture.
How can I store leftover salad?
Leftover lentil salad can be stored in an airtight container in the refrigerator for up to 3 days. The salad holds up well, making it ideal for meal prep.
Is there a substitute for red wine vinegar?
If you don't have red wine vinegar, you can use apple cider vinegar or lemon juice as a substitute. Both will provide the acidity needed to balance the flavours in the salad.

Nutrition

Per serving

Calories: 241.1kcal

Carbohydrates: 28.2g

Fiber: 10g

Sugar: 5.7g

Fat: 9.6g

Saturated Fat: 2.2g

Trans Fat:

Protein: 12.4g

Nutrition Facts

Mediterranean Lentil Salad

Amount per Serving

Calories

241.1

% Daily Value*

Fat

9.6

Saturated Fat

2.2

Cholesterol

7.6

Sodium

423.5

Potassium

842.1

Carbohydrates

28.2

Fiber

Sugar

5.7

Protein

12.4

Vitamin C

38.9

Vitamin D

0.04

µg

Calcium

119.3

Iron

5.3

Magnesium

77.6

Zinc

* Percent Daily Values are based on a 2000 calorie diet.

Mediterranean Lentil Salad

Why Diabetes Friendly?

Ingredients

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

Categories

Leave a Reply Cancel reply

Other Lunch recipes