Mediterranean Lentil and Spinach Salad
This Mediterranean Lentil and Spinach Salad is a vibrant, nutrient-packed dish that beautifully combines protein-rich lentils, fresh baby spinach, and an array of colorful vegetables. The earthy flavors of lentils are complimented by the briny goodness of kalamata olives and the creamy texture of feta cheese, while a zesty lemon dressing brings the whole dish together. Perfect as a light lunch or as a hearty side dish, this salad is both satisfying and refreshing, making it a delightful addition to any meal. Ideal for meal prep, it becomes even more flavorful after a few hours in the fridge, allowing the ingredients to mingle and develop depth. Serve it over a bed of fresh greens or enjoy it on its own for a nutritious bite!
N/A
Servings
N/A
Calories
21
Ingredients
Ingredients
dried brown lentils
1 cup (sorted and rinsed)
vegetable stock
3 cups (liquid for cooking)
bay leaves
2 (for flavoring)
cinnamon stick
1 (3 inch) (for flavoring)
garlic cloves
2 (minced)
white onion
1/2 medium (chopped)
kalamata olives
1/4 cup (chopped)
green bell pepper
1/2 medium (diced)
roma tomatoes
2 medium (diced)
carrot
1/2 medium (scrubbed and shredded)
parsley
2 tablespoons (chopped)
lemon
1 (juiced)
extra virgin olive oil
2 tablespoons (for dressing)
fresh thyme leaves
2 teaspoons (or 1/2 teaspoon dried thyme)
fennel seed
1/2 teaspoon (for seasoning)
oregano
1/2 teaspoon (Greek if available)
crushed red pepper flakes
1/2 teaspoon (for heat)
feta cheese
1/2 cup (crumbled)
salt
to taste
pepper
to taste
Baby Spinach
10 ounces (fresh, for serving)
Instructions
1
Rinse lentils under cold water and sort through to remove any debris. In a large saucepan, combine lentils, vegetable stock, bay leaves, and cinnamon stick.
2
Bring to a boil over high heat, then reduce heat to low and simmer uncovered for about 15 to 20 minutes, or until lentils are tender but not mushy. Drain and discard the bay leaves and cinnamon stick.
3
In a small skillet, heat 1 to 2 tablespoons of the lentil cooking liquid over medium heat. Add minced garlic and chopped onion, cooking until the onion is soft and translucent, about 5-7 minutes. Remove from the heat.
4
In a large mixing bowl, combine cooked lentils with chopped kalamata olives, green bell pepper, diced tomatoes, shredded carrot, and parsley. Stir in the sautéed onion and garlic mixture.
5
In a small bowl, combine fennel seeds, oregano, and crushed red pepper flakes, crushing them lightly to release their flavors. Add this spice mix to the lentil mixture, and gently fold in lemon juice and olive oil.
6
Add crumbled feta cheese and mix well to combine. Season with salt and pepper to taste.
7
Cover and refrigerate for several hours to allow flavors to meld.
8
To serve, distribute baby spinach among chilled plates, then top each plate with the lentil salad mixture.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Lentil and Spinach Salad?
It is a vibrant, nutrient-packed dish that combines protein-rich lentils, fresh baby spinach, colorful vegetables, briny kalamata olives, and creamy feta cheese with a zesty lemon dressing.
How long does it take to cook the lentils?
The lentils should simmer for about 15 to 20 minutes until they are tender but not mushy.
What kind of lentils are used in this recipe?
The recipe calls for 1 cup of dried brown lentils.
Is this salad suitable for meal prep?
Yes, it is ideal for meal prep as it becomes even more flavorful after a few hours in the fridge when the ingredients have time to mingle.
Is this recipe vegetarian or vegan?
The recipe is vegetarian as written. To make it vegan, simply omit the feta cheese.
What are the key spices used in the dressing?
The salad is seasoned with fennel seeds, oregano, crushed red pepper flakes, fresh thyme, and a cinnamon stick used during the cooking process.
Can I use water instead of vegetable stock to cook the lentils?
You can, but using vegetable stock adds significantly more flavor to the lentils as they absorb the liquid.
How should I serve the spinach?
Distribute the fresh baby spinach among chilled plates and then top each with the prepared lentil salad mixture.
What is the purpose of the cinnamon stick?
The cinnamon stick is added to the cooking liquid to provide an earthy depth of flavor to the lentils.
Should the lentils be rinsed before cooking?
Yes, you should rinse the lentils under cold water and sort through them to remove any debris before simmering.
How do you prepare the garlic and onion for this salad?
Sauté the minced garlic and chopped onion in a small amount of the lentil cooking liquid until soft and translucent before adding them to the salad.
What type of tomatoes are recommended?
The recipe specifically recommends using 2 medium diced Roma tomatoes.
Is the salad served hot or cold?
The salad is meant to be refrigerated for several hours and served chilled.
What kind of oil should I use for the dressing?
Extra virgin olive oil is used to provide the best Mediterranean flavor profile.
Can I use dried thyme instead of fresh?
Yes, you can substitute 2 teaspoons of fresh thyme with 1/2 teaspoon of dried thyme.
How many ingredients are in this recipe?
There are 21 total ingredients listed in the recipe.
Is this salad spicy?
It has a mild kick from the 1/2 teaspoon of crushed red pepper flakes, but it is not overly spicy.
What does the fennel seed add to the dish?
Fennel seeds provide a distinct aromatic and slightly sweet herbal note common in Mediterranean cooking.
How should I prepare the carrot?
The carrot should be scrubbed and shredded before being added to the lentil mixture.
Do I need to cook the green bell pepper?
No, the green bell pepper is diced and added raw to provide a fresh crunch.
What should I do with the bay leaves and cinnamon stick after cooking?
Drain the lentils and discard both the bay leaves and the cinnamon stick; they are only for flavoring the cooking liquid.
Can I substitute the lemon juice?
While lemon juice is preferred for its zesty flavor, you could use red wine vinegar as an alternative acid.
What type of olives are used?
The recipe calls for 1/4 cup of chopped kalamata olives for a briny goodness.
Can I use canned lentils?
You can use canned lentils to save time, but you will miss the flavor infusion from cooking dried lentils in stock with aromatics.
Is this dish high in protein?
Yes, lentils are an excellent source of plant-based protein, making this a satisfying meal.
How do I release the flavor of the fennel and oregano?
Crush the fennel seeds, oregano, and red pepper flakes lightly in a small bowl before adding them to the salad.
What kind of onion is best for this recipe?
The recipe specifies using half of a medium white onion.
Should the salad be seasoned with salt and pepper?
Yes, you should add salt and pepper to taste after mixing in the feta cheese.
How much spinach is required?
You will need 10 ounces of fresh baby spinach for serving.
Can I add other vegetables to this salad?
Absolutely; cucumber or red onion would also be great additions to this Mediterranean-style salad.