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Mediterranean cuisine has long been celebrated for its vibrant flavors, fresh ingredients, and health benefits. Characterized by a diet rich in fruits, vegetables, whole grains, legumes, and healthy fats, this culinary tradition not only delights the palate but also promotes overall well-being. One of the cornerstones of the Mediterranean diet is legumes, particularly lentils, which provide a wealth of nutrition and versatility in various dishes.

Mediterranean Lentil Salad

Discover the Zesty Mediterranean Lentil Salad, a delicious blend of vibrant flavors and nutritious ingredients. This salad celebrates Mediterranean cuisine with protein-packed lentils, fresh seasonal vegetables, Kalamata olives, and aromatic herbs. Perfect as a side dish or a light main course, it’s both satisfying and healthy. Learn how to prepare this colorful dish, explore its health benefits, and enjoy the versatility of Mediterranean cooking. It’s a flavorful journey that enriches your meals!
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Ingredients
  

1 cup green or brown lentils

3 cups water or vegetable broth

1 small red onion, finely chopped

1 cup cherry tomatoes, halved

1 cucumber, diced

1 bell pepper (red or yellow), diced

1/2 cup Kalamata olives, pitted and sliced

1/4 cup fresh parsley, chopped

1/4 cup fresh mint leaves, chopped

1/4 cup feta cheese, crumbled (optional)

3 tablespoons olive oil

2 tablespoons red wine vinegar

1 teaspoon Dijon mustard

1 clove garlic, minced

Salt and pepper to taste

Instructions
 

Cook the Lentils: In a medium saucepan, rinse the lentils under cold water. Add the lentils and water (or broth) to the saucepan and bring to a boil. Reduce heat, cover, and let simmer for about 20-25 minutes, or until the lentils are tender but still hold their shape. Drain and set aside to cool.

    Prepare the Dressing: In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper until well combined. Taste and adjust seasoning if needed.

      Combine Salad Ingredients: In a large mixing bowl, combine the cooled lentils with the chopped red onion, cherry tomatoes, cucumber, bell pepper, Kalamata olives, parsley, mint, and feta cheese (if using).

        Dress the Salad: Pour the dressing over the lentil mixture and gently toss to combine all the ingredients. Make sure everything is evenly coated with the dressing.

          Chill and Serve: Let the salad sit for at least 30 minutes at room temperature or refrigerate for an hour to allow the flavors to meld. Serve chilled or at room temperature.

            Prep Time, Total Time, Servings: 15 minutes | 1 hour | 4-6 servings