Mediterranean Lentil Salad Medley
Delight in the vibrant flavors of the Mediterranean with this versatile Lentil Salad Medley. Originating from 'Olive Trees and Honey' by Gil Marks, this recipe celebrates the rich cultural tapestry of vegetarian dishes. This salad showcases the earthiness of lentils paired with fresh vegetables, fragrant herbs, and zesty dressings. The base lentil salad can be customized into four traditional variations, each reflecting its unique heritage—from the rich flavors of the Sephardic version, Salata de Lentejas, to the spicy and aromatic Yemiser Selatta from Ethiopia. Perfect as a nutritious lunch or snack, this salad is not only satisfying but also a colorful addition to your dining table.
N/A
Servings
187.5
Calories
19
Ingredients
Ingredients
Brown or Green Lentils
1 lb (picked over and rinsed, about 2 1/4 cups)
Water
8 cups
Bay Leaf
1
Fresh Lemon Juice or Red Wine Vinegar
1/3 cup
Fresh Parsley or Cilantro
1/3 cup (chopped)
Salt
1 teaspoon
Ground Black Pepper
1/2 teaspoon
Garlic Clove
1-2 (minced (optional))
Ground Cumin
1/2 teaspoon ((optional))
Extra Virgin Olive Oil
2/3 cup
Red Onion
1 (chopped)
Large Tomato
1 (chopped)
Vegetable Oil
3 tablespoons ((for Ethiopian Variation))
Chopped Red or Yellow Onions
2 ((for Ethiopian Variation))
Seeded and Minced Hot Chile Peppers
2-4 ((for Ethiopian Variation))
Feta Cheese
3/4 to 1 1/2 cups (crumbled (for Greek Variation))
Green Olives
1/3 cup (chopped (for Greek Variation))
Fresh Spearmint
2 tablespoons (chopped (for Greek Variation))
Tahini
1 cup ((for Yemenite Variation))
Instructions
1
In a large saucepan, combine the lentils, water, and bay leaf. Bring to a boil over high heat. Once boiling, cover the pot, reduce the heat to a simmer, and cook the lentils until tender, about 20-30 minutes.
2
While the lentils are cooking, prepare the dressing. In a bowl, whisk together the lemon juice or red wine vinegar, parsley or cilantro, salt, black pepper, garlic (if using), and ground cumin (if using). Gradually drizzle in the olive oil while continuously whisking to form a smooth emulsion.
3
After the lentils are done cooking, drain them and transfer them to a large mixing bowl while they are still warm. Pour the dressing over the lentils and gently toss to coat evenly.
4
Just before serving, fold in the chopped red onion and tomato for a fresh crunch.
5
For the Ethiopian Variation (Yemiser Selatta): In a skillet, heat 3 tablespoons of vegetable oil over medium heat. Sauté 2 chopped onions and 2-4 seeded minced hot chilies until softened. Add this mixture to the lentil salad and mix well.
6
For the Greek Variation (Salata Faki): Add 3/4 to 1 1/2 cups of crumbled feta cheese, 1/3 cup of chopped green olives, and 2 tablespoons of chopped fresh spearmint to the salad, and toss gently to combine.
7
For the Yemenite Variation (Salata Adas): Incorporate 1 cup of tahini and increase the lemon juice to 1 cup along with parsley to 2 cups. Using a large mortar and pestle, potato masher, or a food processor, mash the combined ingredients into a creamy paste, adding water as necessary to reach your desired consistency.
Nutrition Information
8.1g
Fat
20.6g
Carbs
9.4g
Protein
5.6g
Fiber
1g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is the Mediterranean Lentil Salad Medley?
It is a vibrant and versatile salad originating from 'Olive Trees and Honey' by Gil Marks that features lentils, fresh vegetables, and fragrant herbs.
What type of lentils should I use for this recipe?
The recipe calls for 1 lb of brown or green lentils, which should be picked over and rinsed before cooking.
How long does it take to cook the lentils?
Lentils typically take about 20-30 minutes to become tender after reaching a boil.
Is this lentil salad vegan?
The base recipe, the Ethiopian variation, and the Yemenite variation are vegan. However, the Greek variation contains feta cheese and is vegetarian.
What are the nutritional values per serving?
Each serving contains approximately 187.5 calories, 9.4g of protein, 20.6g of carbohydrates, and 5.6g of fiber.
What is the Ethiopian variation of this salad called?
The Ethiopian version is known as Yemiser Selatta.
How do you prepare the Ethiopian Yemiser Selatta variation?
It is made by sautéing 2 chopped onions and 2-4 seeded minced hot chilies in vegetable oil and mixing them into the base salad.
What ingredients are added for the Greek variation?
The Greek variation, Salata Faki, adds crumbled feta cheese, chopped green olives, and fresh spearmint.
What is the Yemenite variation of the lentil salad?
The Yemenite version, Salata Adas, incorporates tahini and extra lemon juice, and is mashed into a creamy paste.
Can I use red wine vinegar instead of lemon juice?
Yes, the recipe allows for either 1/3 cup of fresh lemon juice or red wine vinegar in the dressing.
What herbs can be used in the dressing?
You can use 1/3 cup of chopped fresh parsley or cilantro for the base recipe.
Why should the dressing be added to the lentils while they are warm?
Adding the dressing to warm lentils helps them absorb the flavors more effectively.
Is garlic a required ingredient?
No, the 1-2 minced garlic cloves are listed as an optional addition to the dressing.
How much water is needed to boil the lentils?
The recipe requires 8 cups of water for 1 lb of lentils.
When should the red onion and tomato be added?
Chopped red onion and tomato should be folded into the salad just before serving to maintain their fresh crunch.
What is the fat content per serving?
There is approximately 8.1g of fat per serving of this salad.
How many carbohydrates are in one serving?
Each serving contains 20.6g of carbohydrates.
What is the Sephardic name for this dish?
The Sephardic version of the salad is called Salata de Lentejas.
Is ground cumin used in the recipe?
Yes, 1/2 teaspoon of ground cumin is an optional ingredient for the dressing.
Does the recipe contain any sugar?
The recipe contains a very low amount of sugar, approximately 1g per serving.
What equipment is suggested for the Yemenite variation?
You can use a large mortar and pestle, a potato masher, or a food processor to achieve the desired creamy consistency.
How much tahini is used in the Yemenite version?
The Yemenite variation requires 1 cup of tahini.
What oil is used for the base salad dressing?
The base dressing uses 2/3 cup of extra virgin olive oil.
What gives the Greek variation its specific flavor profile?
The combination of feta cheese, green olives, and fresh spearmint provides the distinct Greek flavor.
How many ingredients are included in the total recipe list?
There are 19 unique ingredients listed to cover the base recipe and all regional variations.
Is there a bay leaf in the recipe?
Yes, one bay leaf is added to the saucepan while the lentils are boiling.
How much lemon juice is used in the Yemenite variation?
In the Yemenite variation, the amount of lemon juice is increased to 1 cup.
Is this salad high in fiber?
Yes, with 5.6g of fiber per serving, it is considered a high-fiber and nutritious dish.
What is the primary protein source?
The primary protein source is lentils, providing 9.4g of protein per serving.
Can this salad be eaten as a main meal?
Yes, the description notes it is a satisfying and nutritious choice for a lunch or snack.