Ingredients
Salad
- 1 cup dry green or brown lentils about 190 g; not split red lentils
- 4 cups water for cooking
- 1 cup diced cucumber about 150 g, watery seeds removed if needed
- 1 medium red bell pepper about 150 g, finely diced
- 1/4 cup finely diced red onion about 40 g
- 1/2 cup chopped fresh parsley about 30 g
Dressing
- 3 tablespoons lemon juice
- 2 tablespoons olive oil
- 2 teaspoons Dijon mustard
- 1 small clove garlic finely grated
- 1/2 teaspoon fine salt or less to taste
- 1/4 teaspoon black pepper
Equipment
- 1 Medium saucepan
- 1 Fine-mesh strainer
- 1 Large mixing bowl
- 1 Small jar or whisk
Instructions
- Sort through and rinse the lentils. Place in a saucepan with 4 cups water. Bring to a boil, then reduce to a gentle simmer. Cook uncovered about 20–25 minutes, checking early, until tender but still holding their shape. Add water if needed to keep them covered.
- Drain well. Spread in a shallow container and refrigerate to cool promptly, about 30 minutes; do not leave a deep pot cooling at room temperature. The cooked yield is approximately 3 cups, depending on the lentils.
- Whisk or shake the lemon juice, olive oil, mustard, garlic, salt and pepper until combined.
- Add the cooled lentils, cucumber, pepper, onion and parsley to a large bowl. Add the dressing and toss gently. Taste and adjust lemon or seasoning if desired.
- Divide among four covered containers or refrigerate in one covered bowl at 40°F (4°C) or below. Toss before serving. Use within 3–4 days, counting from the day the lentils were cooked. Keep chilled during transport.
Nutrition
Calories: 270kcalCarbohydrates: 37gProtein: 14gFat: 8gSaturated Fat: 1gSodium: 360mgFiber: 13gSugar: 5g
Video
Notes
Nutrition is estimated for one-quarter of the salad without toppings, using approximately 3 cups cooked lentils plus the measured vegetables and dressing. Cooked yield and brands affect the numbers. Cost estimate allocates roughly US$1 to dry lentils, US$4.50 to vegetables and herbs, and US$2.50 to lemon and measured dressing ingredients; local prices vary. For canned lentils, use about 3 cups drained and rinsed and reduce salt to taste. Refrigerate within 2 hours of preparation, or 1 hour if above 90°F. Keep optional cheese and delicate greens separate until serving.
Video credit: Suzy Karadsheh of The Mediterranean Dish demonstrates a vegetable lentil salad. This version uses a simpler lemon-Dijon dressing, omits olives and emphasizes prompt cooling and a 3–4-day refrigerated limit.