Mediterranean lentil salad with sun-dried tomatoes and olives

Enjoy a vibrant and nutritious Mediterranean Lentil Salad featuring protein-packed lentils, tangy sun-dried tomatoes, and briny olives. Enhanced with fresh red peppers, garlic, and parsley, then drizzled with olive oil, this easy-to-make salad offers a delightful burst of flavor in every bite. Perfect for a healthy lunch or side dish!

  • 22 Mar 2025
  • Cook time 15 min
  • Prep time 5 min
  • 3 Servings
  • 10 Ingredients

Mediterranean lentil salad with sun-dried tomatoes and olives

Mediterranean lentil salad with sun-dried tomatoes and olives is a delicious and nutritious dish perfect for any occasion. This salad combines the hearty texture of lentils with the rich flavors of olives and sun-dried tomatoes, complemented by fresh red peppers and a dash of garlic. It's not only packed with protein and fiber but also bursts with Mediterranean flavors that can transport your taste buds to a sunny coastal village.

Ingredients:

1/2 cup lentils
100g
1.25 cup water
300g
5 tbsp olives
40g
2 tbsp sun-dried tomatoes
14g
1.50 red peppers
180g
1 tbsp olive oil
14g
2 garlic cloves
6g
4 tbsp fresh parsley
16g
1 dash salt
0.40g
1 dash black pepper
1/10g

Instructions:

1. Prepare the Lentils:
- Rinse the lentils thoroughly under cold water.
- In a medium saucepan, combine the lentils and water.
- Bring to a boil over medium-high heat.
- Once boiling, reduce the heat to a simmer and cook for about 20-25 minutes, or until the lentils are tender but not mushy.
- Drain any excess water and set the lentils aside to cool.
2. Prep the Vegetables and Ingredients:
- While the lentils are cooking, finely chop the olives, sun-dried tomatoes, and red peppers.
- Mince the garlic cloves.
- Finely chop the fresh parsley.
3. Make the Salad:
- In a large mixing bowl, combine the cooked and cooled lentils, chopped olives, sun-dried tomatoes, red peppers, minced garlic, and chopped parsley.
4. Dress the Salad:
- Drizzle the salad with 1 tablespoon of olive oil.
- Season with a dash of salt and a dash of black pepper.
5. Toss and Serve:
- Toss all the ingredients together until they are evenly distributed and well-coated with the oil and seasonings.
- Taste and adjust seasonings if necessary, adding more salt or pepper to taste.
6. Enjoy:
- Serve the Mediterranean lentil salad either chilled or at room temperature.
- This salad makes a great appetizer, side dish, or light main course.

Tips:

- Rinse the lentils under cold water before cooking to remove any debris and reduce cooking time.

- Use vegetable broth instead of water for extra flavor when cooking the lentils.

- Chop the sun-dried tomatoes and olives into smaller pieces for a more even distribution of flavors.

- You can add a splash of lemon juice for a zesty twist that enhances the Mediterranean flavors.

- If you prefer a bit of heat, consider adding a pinch of red chili flakes.

- Allow the salad to sit for at least 30 minutes after mixing to let the flavors meld together.

This Mediterranean lentil salad is a perfect example of how simple ingredients can come together to create a dish that's both satisfying and flavorful. Whether you're serving it as a main course or a side dish, it’s sure to be a hit. The combination of lentils, olives, sun-dried tomatoes, and fresh parsley offers a balance of textures and flavors that’s simply irresistible. Enjoy this nutritious and tasty salad with family and friends!

Nutrition Facts
Serving Size220 grams
Energy
Calories 160kcal8%
Protein
Protein 10g6%
Carbohydrates
Carbohydrates 27g8%
Fiber 6g15%
Sugar 4.94g5%
Fat
Fat 7g8%
Saturated 1.06g4%
Cholesterol 0.00mg-
Vitamins
Vitamin A 120ug13%
Choline 40mg8%
Vitamin B1 0.34mg29%
Vitamin B2 0.15mg11%
Vitamin B3 1.92mg12%
Vitamin B6 0.39mg23%
Vitamin B9 190ug48%
Vitamin B12 0.00ug0%
Vitamin C 90mg96%
Vitamin E 1.37mg9%
Vitamin K 90ug75%
Minerals
Calcium, Ca 55mg4%
Copper, Cu 0.37mg41%
Iron, Fe 3.99mg36%
Magnesium, Mg 36mg9%
Phosphorus, P 130mg10%
Potassium, K 540mg16%
Selenium, Se 0.67ug1%
Sodium, Na 170mg11%
Zinc, Zn 1.40mg13%
Water
Water 170g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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