Lentil Salad

Recipe Benefits

• This meal offers a variety of plant-based foods rich in antioxidants that promote healthy cells, fight oxidative stress, and reduce the risk of cancer and inflammation.
• Lentils contain essential vitamins, minerals, and fiber and are an excellent protein source that can help reduce the risk of heart disease.
• Lentils’ potassium, calcium, and magnesium content can naturally lower blood pressure, while selenium can slow down tumor growth.
• The fiber in lentils helps curb appetite, promotes regular bowel movements, and maintains a healthy digestive tract.

Ingredients

Ingredients for 6 servings:

• 1 cup uncooked green lentils, rinsed well and picked over
• 1/3 cup feta cheese
• 3 cups water
• 1/2 small red onion, finely diced
• 1 bay leaf
• 1 red bell pepper, stemmed, seeds removed, and finely diced
• 1 cucumber, finely diced
• 1/4 cup chopped fresh mint leaves
• 1/4 cup chopped parsley
• 1/4 cup chopped fresh mint leaves
• 1/4 cup olive oil
• 2 teaspoons lemon zest
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• Pepper, to taste
• 1 clove garlic, minced
• salt, to taste

Instructions

1. Combine the lentils with water and a bay leaf in a large saucepan to prepare them. Heat over medium-high heat until the mixture comes to a boil. Once it boils, reduce the heat to low and let it simmer for 15 to 20 minutes until the lentils are soft but still slightly firm. Monitor them to ensure they don’t become mushy by overcooking.
2. Prepare the dressing while the lentils cook. Mix olive oil, lemon zest, lemon juice, Dijon mustard, honey or maple syrup, garlic, salt, and pepper in a small bowl or jar. Set aside.
3. Once the lentils are cooked, drain them using a colander. Discard the bay leaf and rinse them quickly with cold water. Transfer the lentils to a large bowl.
4. Add the cucumber, red pepper, red onion, parsley, mint, and feta cheese to the bowl. Stir everything together.
5. Drizzle the dressing over the salad and toss until well combined.
6. You can serve the salad immediately or let it sit for 30 minutes so the flavors can meld. Enjoy!

Nutritional Information

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