Mediterranean Lentil and Spinach Salad with Cumin and Garlic
Experience a symphony of flavors in this Mediterranean-inspired Lentil and Spinach Salad, perfect for gatherings or as a side dish with grilled meats. This hearty salad combines tender puy lentils and vibrant baby spinach, sautéed with aromatic onions and garlic, and seasoned with toasted cumin seeds for a delightful earthiness. Tossed in a zesty dressing of extra virgin olive oil, Dijon mustard, red wine vinegar, and fresh parsley, every bite is a celebration of wholesome ingredients. Ideal for picnics or meal prep, this salad tastes even better after a few hours of melding flavors, making it an excellent choice for entertaining.
N/A
Servings
162
Calories
16
Ingredients
Ingredients
puy lentils
1 (rinsed)
fresh bay leaf
1 (whole)
celery stick
1 (whole)
fresh thyme
1 (sprig)
olive oil
2 (tablespoons (for sautéing))
onion or shallots
1 or 3-4 (finely chopped)
cumin seeds
2 (teaspoons (toasted, crushed))
baby spinach
400 (grams)
salt
to taste
fresh ground black pepper
to taste
fresh parsley
3 (tablespoons, chopped, plus extra sprigs)
extra virgin olive oil
5 (tablespoons)
Dijon mustard
1 (teaspoon)
red wine vinegar
5 (teaspoons)
garlic cloves
4 (finely chopped)
lemon rind
1/2 (teaspoon, finely grated)
Instructions
1
Begin by rinsing the puy lentils under cold water. In a large saucepan, add the lentils and cover them with plenty of water. Tie the bay leaf, celery stick, and fresh thyme together with kitchen twine to form a bundle and add it to the pan. Bring the water to a boil, then reduce the heat and maintain a steady simmer. Cook the lentils for 30-40 minutes or until just tender, being cautious not to add salt at this stage, as it can make the lentils tough.
2
While the lentils are cooking, prepare the dressing. In a small mixing bowl, whisk together 2 tablespoons of olive oil, Dijon mustard, 3 teaspoons of red wine vinegar, finely chopped garlic, and lemon rind. Season the dressing to taste with fresh ground black pepper and salt. Set aside.
3
Once the lentils are cooked, drain them thoroughly and transfer them to a mixing bowl. Add most of the prepared dressing to the lentils and toss gently to combine. Allow the mixture to cool while stirring occasionally.
4
In a deep pan, heat the remaining 2 tablespoons of olive oil over low heat. Add the finely chopped onions or shallots and cook for 4-5 minutes until softened. Add the toasted, crushed cumin seeds and sauté for another minute to release their flavor.
5
Then, add the baby spinach to the pan, season lightly with salt and pepper, cover, and cook for about 2 minutes. Stir occasionally until the spinach is wilted and vibrant green.
6
Carefully stir the cooked spinach and onion mixture into the bowl of lentils. Allow the salad to cool further, bringing it closer to room temperature. Just before serving, mix in the remaining dressing and chopped parsley. Adjust the seasoning with additional red wine vinegar or salt as desired.
7
Transfer the salad to a serving platter and garnish with extra parsley sprigs. Serve as a delicious side or a wholesome meal.
Nutrition Information
20
Carbs
6.7
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Lentil and Spinach Salad?
It is a hearty salad combining tender puy lentils and vibrant baby spinach, sautéed with aromatic onions and garlic, and seasoned with toasted cumin seeds.
Is this recipe vegan?
Yes, this recipe is naturally vegan as it contains only plant-based ingredients.
Is this salad gluten-free?
Yes, the Mediterranean Lentil and Spinach Salad is a gluten-free dish.
How many calories are in a serving?
There are approximately 162 calories in this dish.
What type of lentils are used in this recipe?
The recipe calls specifically for puy lentils, which are known for holding their shape when cooked.
How long does it take to cook the lentils?
The lentils should be simmered for 30-40 minutes or until they are just tender.
Why shouldn't I add salt to the lentil cooking water?
Adding salt to the water while the lentils are boiling can make them tough; it is best to season them after they are cooked.
What herbs are used in the lentil cooking bundle?
The bundle includes a fresh bay leaf, a celery stick, and a sprig of fresh thyme tied together.
What are the ingredients for the dressing?
The dressing consists of extra virgin olive oil, Dijon mustard, red wine vinegar, finely chopped garlic, and grated lemon rind.
Can I make this salad ahead of time?
Yes, this salad tastes even better after a few hours of allowing the flavors to meld, making it perfect for meal prep.
How do I prepare the cumin seeds?
The cumin seeds should be toasted and then crushed before being sautéed with the onions.
Can I use shallots instead of onions?
Yes, you can use either one finely chopped onion or 3-4 shallots depending on your preference.
How do I wilt the spinach?
Add the baby spinach to the pan with the sautéed onions, cover, and cook for about 2 minutes until wilted and vibrant green.
How much fiber is in this salad?
This recipe contains approximately 6.7 grams of fiber.
What is the carbohydrate content?
There are 20 grams of carbohydrates in this salad.
What is the best way to serve this salad?
Serve it on a large platter garnished with extra parsley sprigs at room temperature.
Does the recipe use fresh garlic?
Yes, it uses 4 cloves of finely chopped garlic added to the dressing.
What kind of vinegar is recommended?
Red wine vinegar is used to provide a zesty acidity to the dressing.
Can I serve this as a side dish?
Yes, it works excellently as a side dish for grilled meats or as a standalone wholesome meal.
Should I rinse the lentils before cooking?
Yes, it is recommended to rinse the puy lentils under cold water before boiling them.
How much olive oil is needed in total?
The recipe uses 2 tablespoons for sautéing and 5 tablespoons of extra virgin olive oil for the dressing.
What provides the citrus note in the recipe?
The recipe uses 1/2 teaspoon of finely grated lemon rind.
Is this salad suitable for picnics?
Yes, it is an ideal choice for picnics and outdoor gatherings as it travels well.
How do I ensure the lentils are properly seasoned?
Toss the warm lentils with most of the dressing immediately after draining and adjust the salt and vinegar just before serving.
Can I use frozen spinach?
The recipe specifies fresh baby spinach for the best texture and color.
What is the total number of ingredients?
The recipe includes 16 distinct ingredients.
How many grams of spinach are required?
The recipe calls for 400 grams of baby spinach.
What kind of mustard is used?
One teaspoon of Dijon mustard is used to emulsify the dressing.
Can I add more herbs?
Yes, you can adjust the amount of fresh chopped parsley or add extra sprigs for garnish.
How do I release the most flavor from the cumin?
Sauté the toasted and crushed cumin seeds for about one minute in the oil before adding the spinach.