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Protein Packed Mediterranean Lentil Salad

Protein Packed Mediterranean Lentil Salad You’ll Love

This Protein Packed Mediterranean Lentil Salad is loaded with flavor, nutrition, and 11g of protein per serving, making it a satisfying meal choice.
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Prep Time 15 minutes
Cook Time 25 minutes
Chill Time 20 minutes
Total Time 40 minutes
Course Salads
Cuisine Mediterranean
Servings 4 cups
Calories 290 kcal

Equipment

  • Medium saucepan
  • fine-mesh strainer
  • large mixing bowl
  • small bowl

Ingredients
  

For the Salad

  • 1 cup dry brown or green lentils the base of this protein-packed dish, lending texture and nourishment.
  • 3 cups water essential for cooking the lentils to perfect tenderness.
  • 1 cup cherry tomatoes halved adds a juicy sweetness that brightens each bite.
  • 1 cup cucumber chopped provides a refreshing crunch and hydration.
  • ¾ cup green beans trimmed and cut into bite-size pieces, lightly blanched.
  • ½ cup red onion thinly sliced introduces a sharp bite.
  • ½ cup feta cheese crumbled contributes a tangy kick.
  • 2 tablespoons fresh dill chopped lends a fragrant note.

For the Dressing

  • 3 tablespoons olive oil offers a fruity base.
  • 2 tablespoons lemon juice brings brightness.
  • 1 clove garlic minced infuses a robust aroma.
  • 1 teaspoon dried oregano gives a warm, herbal flavor.
  • ½ teaspoon salt enhances the flavors.
  • ¼ teaspoon black pepper adds a subtle warmth.

Instructions
 

Step-by-Step Instructions

  • Rinse the lentils thoroughly under cold running water. Drain and set aside.
  • Combine the rinsed lentils with 3 cups of water in a medium saucepan. Bring to a rapid boil, reduce heat to low, cover, and simmer for 20-25 minutes until tender.
  • Drain any excess water and cool the lentils completely on a baking sheet.
  • Blanch the green beans in boiling water for 2-3 minutes until bright green and tender-crisp. Drain and rinse under cold water.
  • In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and black pepper.
  • In a large mixing bowl, combine lentils, green beans, cherry tomatoes, cucumber, and red onion. Stir gently.
  • Pour dressing over the salad mixture and toss gently to coat evenly.
  • Fold in feta cheese and dill.
  • Chill in the refrigerator for about 20 minutes before serving.

Notes

Store leftovers in an airtight container for up to 4 days. Freeze without feta and dressing for up to 3 months.

Nutrition

Serving: 1cupCalories: 290kcalCarbohydrates: 35gProtein: 11gFat: 14gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 10mgSodium: 400mgPotassium: 600mgFiber: 12gSugar: 3gVitamin A: 100IUVitamin C: 15mgCalcium: 200mgIron: 4mg
Keyword healthy salad, lentil salad, lunch salad, meal prep salad, Protein Packed Mediterranean Lentil Salad, vegan salad
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