Red Lentil Salad

Bright, fresh, and packed with flavor, this Red Lentil Salad is a wholesome, protein-rich dish that's perfect for lunch, dinner, or meal prep. Tender red lentils form the hearty base, complemented by crisp cucumber, juicy tomatoes, and a hint of bite from red onion. A vibrant dressing of olive oil, lemon juice, red wine vinegar, and a touch of cumin ties everything together with zesty perfection. Garnished with fresh parsley and optional crumbled feta, this salad is a delightful combination of textures and Mediterranean-inspired flavors. Ready in just 25 minutes, it’s a quick and healthy option that’s naturally gluten-free and can easily be made vegan. Serve it as a refreshing side dish or a satisfying main course for a nutritious meal!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 3 cups water
• 1 medium cucumber
• 2 medium tomatoes
• 0.5 medium red onion
• 0.25 cup parsley
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 tablespoon red wine vinegar
• 0.5 teaspoon ground cumin
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup feta cheese (optional)

Directions

Step 1

Rinse the red lentils thoroughly under cold water until the water runs clear.

Step 2

In a medium saucepan, combine the red lentils and 3 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for 8-10 minutes until the lentils are tender but not mushy.

Step 3

Drain the cooked lentils and rinse them under cold water to stop the cooking process. Allow them to cool completely.

Step 4

While the lentils cool, dice the cucumber, tomatoes, and red onion into small pieces. Finely chop the parsley.

Step 5

In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, ground cumin, salt, and black pepper to make the dressing.

Step 6

Once the lentils have cooled, transfer them to a large mixing bowl. Add the diced cucumber, tomatoes, red onion, and parsley.

Step 7

Pour the dressing over the salad and gently toss everything together until well coated.

Step 8

If desired, sprinkle crumbled feta cheese over the top of the salad for added flavor.

Step 9

Serve immediately or refrigerate for up to 2 days. Optionally, garnish with additional parsley before serving.

Nutrition Facts

Serving size	866.8 grams (866.8g)

Amount per serving	% Daily Value*
Calories	884

Total Fat 57.10g	73%
Saturated Fat 15.90g	80%
Polyunsaturated Fat 4.30g
Cholesterol 53mg	18%
Sodium 1887mg	82%
Total Carbohydrate 67.40g	25%
Dietary Fiber 20.90g	75%
Total Sugars 18.00g
Protein 30.50g	61%

Vitamin D 0IU	0%
Calcium 444mg	34%
Iron 10mg	56%
Potassium 1838mg	39%

*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: 56.8%

Protein: 13.5%

Carbs: 29.8%