Heart-Healthy Linsensalat

Brighten up your table with this vibrant and nutritious Heart-Healthy Linsensalat, a modern twist on the classic German lentil salad. Packed with protein-rich green or brown lentils simmered in low-sodium vegetable broth, this dish combines crisp, colorful vegetables like cherry tomatoes, cucumber, red bell pepper, and grated carrot, delivering a refreshing blend of textures and flavors. Tossed in a zesty homemade dressing featuring extra-virgin olive oil, fresh lemon juice, Dijon mustard, and minced garlic, this salad is as flavorful as it is wholesome. Perfect for a quick lunch or a healthy side dish, this fiber-rich recipe is both heart-smart and meal-prep friendly, staying fresh in the refrigerator for up to three days. Whether served chilled or at room temperature, the Heart-Healthy Linsensalat is sure to become your go-to for easy, nourishing meals.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 200 grams dry green or brown lentils
• 500 ml low-sodium vegetable broth
• 200 grams cherry tomatoes, halved
• 1 medium cucumber, diced
• 1 medium red bell pepper, diced
• 1 small red onion, finely chopped
• 1 medium carrot, grated
• 30 grams fresh parsley, chopped
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 2 cloves garlic, minced
• 0.5 teaspoon ground black pepper
• 0.25 teaspoon salt

Directions

Step 1

Rinse the lentils under cold water and drain well.

Step 2

In a medium saucepan, combine the lentils and vegetable broth. Bring to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low, cover, and simmer for 15-20 minutes or until the lentils are tender but not mushy.

Step 4

Drain any excess liquid and set the lentils aside to cool slightly.

Step 5

In a large mixing bowl, combine the cooled lentils, cherry tomatoes, cucumber, red bell pepper, red onion, grated carrot, and chopped parsley.

Step 6

In a separate small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, ground black pepper, and salt until well combined.

Step 7

Pour the dressing over the lentil mixture and toss gently to ensure all ingredients are well coated.

Step 8

Taste and adjust seasoning if necessary.

Step 9

Serve the Linsensalat at room temperature or chilled. It can be stored in the refrigerator for up to 3 days.

Nutrition Facts

Serving size	1421.9 grams (1421.9g)

Amount per serving	% Daily Value*
Calories	696

Total Fat 30.30g	39%
Saturated Fat 4.10g	21%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 1096mg	48%
Total Carbohydrate 87.50g	32%
Dietary Fiber 26.20g	94%
Total Sugars 26.00g
Protein 25.10g	50%

Vitamin D 0IU	0%
Calcium 243mg	19%
Iron 11mg	61%
Potassium 2795mg	59%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.7%

Protein: 13.9%

Carbs: 48.4%