Easy Lentils & Mint Salad

Updated: Oct 8

Easy to make Middle Eastern lentils salad with red onion, garlic, mint, parsley, and green onions!

Prep time: 10 minutes

Cooking time: 25 minutes

Serves 6 to 8 people

Gluten/Soy/Dairy free and Vegan


This is a salad like no other. It is refreshing, tangy, refreshing, and above all... 100% delicious!


It is flavorful, healthy, vegan, vegetarian, gluten free, low fat, low carbs, sugar free, no cholesterol, full of protein, loaded with vitamins and minerals, and... a great source of fiber! You can't go wrong with this salad!


This is a traditional dish found in the Eastern Mediterranean, and it can be served cold or hot as a Mezze or on its own. It is perfect as a meal, side dish, appetizer, or a snack and requires minimal effort to make.


What are lentils?

They are legumes and are small, lens-shaped legumes, range from yellow and red to green, brown, and even black. They are inexpensive, highly nutritious, and can be stored for a long time without refrigeration. These features have made lentils a staple food in many cultures across the globe.

Are lentils healthy?

Yes. Lentils are often overlooked, even though they’re an inexpensive way of getting a wide range of nutrients. They’re packed with B vitamins, magnesium, zinc and potassium.

Lentils are made up of over 25% protein, which makes them an excellent meat alternative. They’re also a great source of iron, a mineral that is sometimes lacking in vegetarian diets.

Lentils are a great source for Thiamine, fiber, Niacin, Vitamin B6, Folate, Pantothenic Acid, Iron, Magnesium, Phosphorous, Potassium, Zinc, Copper, and Manganese. Furthermore, lentils contain a broad range of beneficial plant compounds called phytochemicals, many of which protect against chronic diseases, such as heart disease and type 2 diabetes.


What is the salad's flavor profile?

Tangy, crisp, refreshing, with herbal hints and garlic tones.


What are the ingredients?

Lentils, fresh mint and parsley, green onions, a red onion, garlic, lemon juice, olive oil, salt, and pepper.


What is better for me to use: fresh garlic or store-bought garlic puree?

Either one will work just fine. I used the garlic puree to save time.


What kind of lentils can I use for this dish?

To be honest, any kind. You can use one, two, or a combination of multiple lentils. Just make this recipe your own.


What will I need to make this dish?

A large pot to cook the lentils, a large mixing bowl, and a knife.


Can I make this dish in advance?

Yes. You can make it 24 hours in advance and refrigerate it until needed. The flavors will marry together and it will be more delicious!


How long can I refrigerate it after making it?

Up to 5 days.


Do you have other lentils recipes?

Yes. I have a delicious Lentils and Potato Soup that is easy to make and full of flavor!


Let's make it!


INGREDIENTS

  • 1 pound of dry lentils

  • 1 medium size red onion (chopped into small bits)

  • 4 garlic cloves or 3 teaspoons of garlic puree

  • 1/4 cup of fresh mint (chopped)

  • 1/4 cup of Italian parsley (chopped)

  • 3 lemons (juice of)

  • 6 spring onions ( green and white parts / chopped)

  • Sea Salt & Pepper

  • Olive oil

Method

  1. In a large pot over medium high heat, add the lentils, 1 teaspoon of salt, and enough water to cover them (about 4 to 5 cups of water). Bring to a boil and lower heat to a low. Simmer for 25 minutes. Do not overcook the lentils. They should be al dente and not mushy. Remove from heat, drain, place in a large mixing bowl, and set aside

  2. While the lentils are cooking, peel and chop the onions to small bits, cut the green onions into small pieces, chop both the parsley and mind, and mince the garlic if using fresh garlic. Once the lentils are ready, add all the ingredients together.

  3. Add the lemon juice, olive oil, and salt & pepper to taste. Mix well.

  4. Serve either hot or cold.

Enjoy!!!


Printable PDF Recipe File below:

Lentils & Mint Salad
.pdf
Download PDF • 46.66MB

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