Description
A vibrant and nutrient-dense plant-based salad that perfectly balances hearty lentils with crisp vegetables, tangy marinated artichokes, and salty kalamata olives. This refreshing dish is dressed in a zesty lemon-oregano vinaigrette, making it an excellent, protein-rich option for healthy lunches or casual dinners. Its satisfying texture and Mediterranean flavor profile ensure that healthy eating is never boring.
Ingredients
1 cup dried green or brown lentils
1 cup cucumber, peeled, seeded and diced
1 cup cherry tomatoes, halved
1/4 cup red onion, thinly sliced
3/4 cup kalamata olives, pitted and halved
2 jars marinated artichoke hearts, drained and chopped
1/4 cup fresh flat-leaf parsley, coarsely chopped
1/4 cup extra-virgin olive oil
1 whole lemon, juiced
1 tsp dried oregano, crushed
1 clove garlic, minced
2 tbsp parmesan cheese, finely grated
Instructions
Rinse dried lentils thoroughly in a fine-mesh colander under cold running water.
Boil lentils in a large saucepan of water, then reduce heat and simmer until tender yet firm, about 20-25 minutes.
Drain the lentils well and set aside to cool completely.
Soak the sliced red onion in a bowl of cold water for 10 minutes to remove the sharp bite, then drain and pat dry.
Whisk together the olive oil, lemon juice, minced garlic, and dried oregano in a small jar or bowl until emulsified.
In a large mixing bowl, combine the cooled lentils, cucumber, tomatoes, red onion, kalamata olives, and artichokes.
Pour the dressing over the salad and toss gently to coat.
Fold in the fresh parsley and garnish with grated parmesan cheese before serving.
Notes
Soaking the red onion is key to keeping the salad’s flavor profile balanced. You can prepare the lentils in advance and store them in the refrigerator to speed up meal assembly. Store leftovers in an airtight container for up to 3 days.
- Prep Time: 15
- Cook Time: 25
- Category: Anti-Inflammatory Recipes
- Method: Boiling and Tossing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1.5 cups
- Calories: 320
- Sugar: 4g
- Sodium: 450mg
- Fat: 14g
- Saturated Fat: 2g
- Carbohydrates: 38g
- Fiber: 12g
- Protein: 14g
- Cholesterol: 5mg