Mediterranean Lentil & Citrus Salad
This vibrant Mediterranean Lentil & Citrus Salad is a refreshing and nutritious dish that embodies the flavors of Greece. With the hearty texture of lentils and the bright, zesty notes from fresh oranges, this salad is perfect for hot summer days or as a light side dish year-round. Tossed with crumbled feta cheese and thinly sliced red onions, each bite offers a delightful combination of protein, fiber, and healthy fats, making it a nourishing option for any meal. Ideal for picnics, potlucks, or light lunches, this salad can be made ahead and improves as it marinated.
6
Servings
125
Calories
8
Ingredients
Ingredients
dry lentils
1.5 cups (rinsed)
bay leaves
2 (whole)
olive oil
8 tablespoons (divided)
oranges
2 (juiced; 1 peeled and segmented)
salt
to taste
fresh ground black pepper
to taste
red onion
1 medium (peeled and thinly sliced)
feta cheese
1/2 cup (crumbled)
Instructions
1
Rinse the lentils under cold water and remove any debris. In a large saucepan, combine the lentils, bay leaves, and 2 tablespoons of olive oil. Add enough water to cover the lentils by about an inch.
2
Bring the mixture to a boil over medium-high heat, then reduce the heat to low and let simmer for about 20 minutes, or until the lentils are tender but still hold their shape. Drain the cooked lentils in a colander and set aside to cool, removing the bay leaves.
3
In a large serving bowl, combine the cooled lentils with the juice of the two oranges and the remaining 6 tablespoons of olive oil. Season generously with salt and freshly ground black pepper to taste. Stir until well combined.
4
Cover the bowl with plastic wrap and place it in the refrigerator to marinate for about 30 minutes, allowing the flavors to meld.
5
Just before serving, gently fold in the thinly sliced red onion, orange segments, and crumbled feta cheese. Serve chilled or at room temperature for the best flavor.
Nutrition Information
6.7
Fat
15
Carbs
5.3
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Lentil & Citrus Salad?
It is a vibrant and nutritious Greek-inspired dish featuring hearty lentils, zesty oranges, red onion, and crumbled feta cheese.
How many calories are in one serving of this salad?
There are approximately 125 calories per serving.
Is this recipe vegan-friendly?
As written it contains feta cheese, but it can be made vegan by omitting the cheese or using a plant-based substitute.
How many servings does this recipe make?
This recipe yields 6 servings.
How much protein is in each serving?
Each serving contains 5.3 grams of protein.
What type of lentils should I use?
The recipe calls for 1.5 cups of dry lentils, which should be rinsed and cooked until tender but still holding their shape.
How much fat is in a serving of this salad?
The salad contains 6.7 grams of fat per serving.
What are the primary citrus components?
The recipe uses the juice of two oranges and the segments of one peeled orange.
How long does it take to cook the lentils?
Lentils typically take about 20 minutes to simmer until tender.
Should the salad be served warm or cold?
This salad is best served chilled or at room temperature for the best flavor profile.
How much olive oil is required for the recipe?
A total of 8 tablespoons of olive oil is used, divided between the cooking process and the dressing.
Is the salad suitable for meal prep?
Yes, it is ideal for making ahead as the flavors improve as the ingredients marinate together.
What is the carbohydrate content per serving?
Each serving provides 15 grams of carbohydrates.
How should the red onion be prepared?
The red onion should be peeled and thinly sliced before being added to the salad.
What spices or herbs are used for flavoring?
The recipe uses bay leaves during the cooking of the lentils, plus salt and freshly ground black pepper to taste.
How long should the salad marinate before serving?
It is recommended to refrigerate and marinate the salad for at least 30 minutes.
Can I add the feta cheese immediately?
The recipe suggests gently folding in the feta cheese just before serving.
What is the total ingredient count?
There are 8 main ingredients used in this recipe.
Is this salad gluten-free?
Yes, lentils and the other natural ingredients in this recipe are gluten-free.
Are the bay leaves eaten?
No, the bay leaves should be removed from the lentils after cooking and before mixing the salad.
Does this recipe contain fiber?
Yes, lentils are a high-fiber food, making this a very nourishing and filling option.
What occasions is this salad best for?
It is perfect for summer picnics, potlucks, or as a light and healthy lunch year-round.
Can I use canned lentils instead of dry?
While the recipe specifies dry lentils, you can use canned lentils if you rinse and drain them thoroughly, though the texture may vary.
How much feta cheese is needed?
The recipe calls for 1/2 cup of crumbled feta cheese.
What liquid is used to cook the lentils?
The lentils are cooked in water with 2 tablespoons of olive oil and two bay leaves.
Is this a Mediterranean diet recipe?
Yes, it is a staple of Mediterranean cuisine, utilizing legumes, healthy fats, and fresh fruit.
How do I prepare the oranges?
Juice two oranges for the dressing, and peel and segment one orange to fold into the final salad.
Are there any specific storage instructions?
Keep the salad covered with plastic wrap in the refrigerator until you are ready to serve.
Does the recipe use any sugar?
No, there is no added sugar in this recipe; any sweetness comes from the fresh oranges.
What is the first step in the instructions?
The first step is to rinse the lentils under cold water and remove any debris.