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 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:
Instructions:
- 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.
- While the lentils are cooking, finely chop the olives, sun-dried tomatoes, and red peppers.
- Mince the garlic cloves.
- Finely chop the fresh parsley.
- In a large mixing bowl, combine the cooked and cooled lentils, chopped olives, sun-dried tomatoes, red peppers, minced garlic, and chopped parsley.
- Drizzle the salad with 1 tablespoon of olive oil.
- Season with a dash of salt and a dash of black pepper.
- 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.
- 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 Size | 220 grams |
| Energy | |
| Calories 160kcal | 8% |
| Protein | |
| Protein 10g | 6% |
| Carbohydrates | |
| Carbohydrates 27g | 8% |
| Fiber 6g | 15% |
| Sugar 4.94g | 5% |
| Fat | |
| Fat 7g | 8% |
| Saturated 1.06g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 120ug | 13% |
| Choline 40mg | 8% |
| Vitamin B1 0.34mg | 29% |
| Vitamin B2 0.15mg | 11% |
| Vitamin B3 1.92mg | 12% |
| Vitamin B6 0.39mg | 23% |
| Vitamin B9 190ug | 48% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 90mg | 96% |
| Vitamin E 1.37mg | 9% |
| Vitamin K 90ug | 75% |
| Minerals | |
| Calcium, Ca 55mg | 4% |
| Copper, Cu 0.37mg | 41% |
| Iron, Fe 3.99mg | 36% |
| Magnesium, Mg 36mg | 9% |
| Phosphorus, P 130mg | 10% |
| Potassium, K 540mg | 16% |
| Selenium, Se 0.67ug | 1% |
| Sodium, Na 170mg | 11% |
| Zinc, Zn 1.40mg | 13% |
| 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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