Mediterranean Lentil Salad
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.
- Suitable for diets:
- Gluten Free
- High-Fiber
- High-Protein
- Mediterranean
- Mg Rich
- Vegetarian
Servings:
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.
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Equipment
- mixing bowls
Ingredients
- lentils (canned, rinsed and drained) 1 cup
- red onion (finely chopped) ¼ cup
- feta cheese (crumbled) 1 tbsp
- cucumber (chopped) ½ medium
- spinach (roughly chopped) 1 ½ cup
- dill (fresh, roughly chopped) 1 tbsp
- cherry tomato (diced) 1 cup
- parsley (roughly chopped*) ¼ cup
- red wine vinegar 2 tbsp
- olive oil 1 tbsp
- salt ¼ tsp
- pepper ¼ tsp
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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.
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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!
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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.
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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
Serving Size
2.25 cups
Amount per Serving
Calories
241.1
% Daily Value*
Fat
9.6
g
15
%
Saturated Fat
2.2
g
14
%
Cholesterol
7.6
mg
3
%
Sodium
423.5
mg
18
%
Potassium
842.1
mg
24
%
Carbohydrates
28.2
g
9
%
Fiber
10
g
42
%
Sugar
5.7
g
6
%
Protein
12.4
g
25
%
Vitamin C
38.9
mg
47
%
Vitamin D
0.04
µg
0
%
Calcium
119.3
mg
12
%
Iron
5.3
mg
29
%
Magnesium
77.6
mg
19
%
Zinc
2
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
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