Mediterranean Lentil Salad for Summer or Winter

This simple lentil salad is filling but light, and full of Mediterranean flavors like fresh mint and parsley, zesty lemon, and oregano. The recipe calls for your choice of raw or roasted vegetables. Try it with summer produce like eggplant and tomatoes, or choose winter produce like turnips and carrots for a year-round treat. It can be a side dish or a main course, and it's easy to make in advance. 

Any vegetables can be great options. Try them raw, grilled, roasted, or combined. Here are some sample combinations to consider. 

• Raw chopped cucumber and salad, cherry, grape, or roma tomatoes
• Roasted or grilled red, green, and yellow bell peppers with raw tomatoes
• Artichoke hearts and roasted eggplant and zucchini
• Grilled or roasted eggplant and tomato slices 
• Raw or cooked cauliflower and broccoli florets with diced red onion
• Cooked slices of carrots and turnip
• Freshly sliced fennel and green peas

Variations and Serving Suggestions

• As a side dish, serve a small portion of lentil salad with a source of protein like grilled chicken or salmon. 
• To make it a main course, serve a larger portion with a side of arugula or other salad greens, or some fruit for a sweet contrast. 
• Cool the lentils to room temperature before assembling the salad to prevent them from wilting other ingredients. 
• Grilled or roasted onions or sliced green raw onion can substitute for the red onion. 
• For spicy heat, add red pepper flakes to the dressing mix.
• For extra protein or a main course, add 8-12 ounces of canned tuna or cooked chicken, salmon, or shrimp. 
• Try it for breakfast topped with a cooked egg.
• For extra crunch and a plant-based source of protein and heart-healthy fats, add 2-4 ounces of nuts like almonds, walnuts, or pistachios. 

Recipe for Mediterranean Lentil Salad with Lemon Herb Vinaigrette 

Makes 4 main course servings or 8 side dish servings

Ingredients

Salad

• 1 cup of dry green, red, or brown lentils, about 200 grams
• 3 or more cups of raw or cooked vegetables of your choice
• ½ cup of fresh parsley, chopped 
• ¼ cup of fresh mint, chopped
• ½ cup of olives, sliced, or 2 ounces of anchovies, drained and chopped (omit for a low-sodium version)
• (Optional topping) 2-4 ounces of crumbled feta cheese

Dressing

• 3 tablespoons of olive oil
• 3 tablespoons of lemon juice 
• 1-2 cloves of garlic, peeled and minced 
• 1 teaspoon of oregano
• ½ teaspoon of thyme
• ½-1 teaspoon of Dijon mustard
• Salt and pepper to taste

Instructions

1. Rinse the lentils in cold water. Place them in a medium saucepan with enough water to cover them by 2 inches. If desired for flavor, add a bay leaf, a sprinkle of low-sodium bouillon powder, or salt and pepper to taste. Bring to a boil, then reduce heat to a simmer for 20-25 minutes or until lentils are cooked al dente, or tender but still holding their shape. Drain the lentils using a strainer, and let them cool. To speed cooling, spread them on a baking sheet. 
2. Prepare the vegetables. Chop them if necessary, and grill or roast any that need cooking. 
3. In a small bowl, whisk together the olive oil, lemon juice, garlic, oregano, mustard, oregano, thyme, and Dijon mustard.
4. Combine the lentils, vegetables, parsley, mint, and olives or anchovies. Pour the dressing over the salad and gently toss to coat.
5. Let the salad rest for at least 30 minutes or overnight in the refrigerator to let the flavors meld. Sprinkle with feta cheese, if desired, to serve.

Nutrition information per serving (using 4 ounces of feta cheese and 2 ounces of anchovies): 510 calories; 23 grams of fat; 8 grams of saturated fat; 35 mg of cholesterol; 800 grams of sodium; 45 grams of carbohydrates; 7 grams of sugar; 17 grams of fiber; 26 grams of protein

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