This healthy Mediterranean lentil salad is a simple and delicious one-dish meal. The leftovers are perfect for picnics, potlucks, and lunch!
This Mediterranean lentil salad is one of my standard go-to dishes. Honestly, we probably eat it every other week in the summer. (In the winter, we’re mostly into lentil soups). The list of reasons why we eat so much lentil salad is pretty much endless:
- Everybody likes it.
- I can make a huge batch, lasting for several meals.
- Served with a slice of bread or a sprinkle of sunflower seeds, it’s a complete meal in one simple dish.
- Perfect for picnics, potlucks, barbecues, and no-fuss school lunches.
- Dried lentils are affordable, cook quickly, and are full of protein and fiber.
- It’s the sort of salad that can be made with whatever you have in the fridge. While I’ve suggested tomatoes and carrots, feel free to add cucumber, steamed broccoli, sweet peas, colored peppers, and sauteed kale. Really anything goes!
- It’s vegan, gluten-free, heart-healthy, gut-healthy and so, so easy!
Sprouted Lentils
As long as I have time, I always pre-soak and sprout my lentils. While this is not strictly necessary, it does significantly reduce the cooking time. Sprouting also converts the complex carbs into simple carbs, increasing the protein and overall nutrient value.
Sprouted lentils can be eaten raw, but for this salad, I usually give them a quick 5-minute boil. It makes them easier to eat and blends better with the textures and flavors.
Skip the canned Lentils
Even if you don’t go through all the trouble of soaking and sprouting your lentils, I do recommend cooking them rather than using canned lentils.
- The flavor and texture are so much nicer.
- It’s also zero-waste and way more affordable.
- Unlike other legumes, dried lentils only take about 15 minutes to cook. By the time they are finished boiling, you’ll have the rest of the salad prepared. A delicious meal in under 30 minutes!
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