Mediterranean Lentil Salad with Fresh Herbs
This vibrant Mediterranean Lentil Salad, also known as Adas Salatasi, is a nutritious and satisfying dish that brings together the earthy flavors of cooked lentils, aromatic herbs, and zesty lemon. Perfect as a light meal on its own or as a side dish, this salad can be customized with your favorite garnishes like juicy tomatoes, briny olives, crisp cucumbers, or creamy feta cheese. Packed with protein and fiber, this dish not only nourishes the body but also tantalizes the taste buds with its delightful combination of textures and flavors. Enjoy it chilled or at room temperature for a refreshing taste of the Mediterranean.
N/A
Servings
200
Calories
14
Ingredients
Ingredients
lentils
2 cups (rinsed)
water
4 cups (for cooking lentils)
olive oil
1/4 cup (for sautéing)
red onion
1 (chopped)
garlic cloves
3 (minced)
cumin
2 teaspoons (ground)
lemon
1-2 (juiced to taste)
parsley
1/4 cup (minced)
salt
to taste
black pepper
to taste (freshly ground)
tomatoes
2 (seeded and diced (optional))
black olives
10-15 (sliced (optional))
feta cheese
1/4 cup (crumbled (optional))
cucumber
1/2 cup (seeded and diced (optional))
Instructions
1
Rinse the lentils under cold water. In a medium pot, bring 4 cups of water to a boil and add the lentils. Reduce the heat to medium and simmer covered for about 20-30 minutes, or until the lentils are tender but not mushy. Drain the lentils and rinse them with cold water to stop the cooking process.
2
While the lentils are cooking, heat 1/4 cup of olive oil in a sauté pan over medium heat. Add the chopped red onion and cook, stirring occasionally, until the onion becomes translucent (about 5 minutes). Add the minced garlic and cumin, and cook for an additional minute until fragrant.
3
In a large mixing bowl, combine the cooked lentils with the sautéed onion and garlic. Squeeze in the juice of 1 to 2 lemons, adjusting to taste. Add the chopped parsley, salt, and freshly ground black pepper. Mix well to combine all ingredients.
4
Allow the salad to sit at room temperature for at least 30 minutes to let the flavors meld together. This dish can also be refrigerated for up to a day.
5
Before serving, garnish the salad with your choice of diced tomatoes, sliced black olives, crumbled feta cheese, and diced cucumbers for added flavor and texture.
Nutrition Information
7.5g
Fat
25g
Carbs
10g
Protein
6.25g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Lentil Salad?
It is a nutritious and satisfying dish also known as Adas Salatasi, featuring cooked lentils, herbs, and lemon dressing.
Is this lentil salad recipe vegan?
The base recipe is vegan; however, feta cheese is an optional garnish that can be omitted to keep it plant-based.
Is this recipe gluten-free?
Yes, all the primary ingredients in this Mediterranean Lentil Salad are naturally gluten-free.
How many calories are in one serving?
There are approximately 200 calories per serving of this salad.
How much protein is in the Mediterranean Lentil Salad?
Each serving contains about 10g of protein, making it a great plant-based protein source.
What is the Turkish name for this dish?
This salad is also known as Adas Salatasi in Turkish cuisine.
How long does it take to cook the lentils?
The lentils should simmer for 20-30 minutes until they are tender but not mushy.
Should I rinse the lentils before cooking?
Yes, you should rinse the lentils under cold water before boiling them.
What type of oil is best for this recipe?
The recipe calls for 1/4 cup of olive oil, which is traditional for Mediterranean flavors.
How do I stop the lentils from overcooking?
Rinse the cooked lentils with cold water immediately after draining them to stop the cooking process.
What spice gives this salad its warm flavor?
Ground cumin is used to provide an aromatic and earthy warmth to the dish.
Can I make this salad ahead of time?
Yes, you can refrigerate the salad for up to a day, and it is recommended to let it sit for 30 minutes before serving.
How much fiber is in this salad?
This recipe provides 6.25g of fiber per serving.
What are some suggested garnishes for this salad?
You can garnish with diced tomatoes, sliced black olives, crumbled feta cheese, and diced cucumbers.
How much garlic is needed?
The recipe uses 3 minced garlic cloves for optimal flavor.
Is the onion in the salad raw or cooked?
The red onion is sautéed in olive oil until translucent before being added to the lentils.
How much lemon juice should I add?
Use the juice of 1 to 2 lemons, adjusting based on your personal taste preferences.
What kind of herbs are used in this recipe?
The recipe specifically calls for 1/4 cup of minced fresh parsley.
How many carbohydrates are in a serving?
There are 25g of carbohydrates per serving.
Can I serve this salad hot?
While it can be eaten warm, it is typically enjoyed chilled or at room temperature.
What is the fat content of this dish?
There is approximately 7.5g of fat per serving.
How many cups of water are needed to boil the lentils?
You will need 4 cups of water to cook 2 cups of lentils.
What type of olives are recommended?
Black olives are suggested as an optional garnish for a briny flavor.
How many servings does this recipe make?
While the exact count isn't specified, the recipe uses 2 cups of lentils and 14 ingredients to create a substantial batch.
Can I add cucumber for extra crunch?
Yes, 1/2 cup of seeded and diced cucumber is a recommended optional addition.
Is this recipe easy for beginners?
Yes, it is tagged as an easy recipe with simple boiling and sautéing steps.
Can I use dried parsley instead of fresh?
Fresh parsley is recommended for the best flavor, but dried can be used in a smaller quantity if necessary.
What is the texture of the lentils?
The lentils should be cooked until they are tender but still hold their shape, avoiding a mushy texture.
Is this salad good for meal prep?
Yes, because it can be refrigerated for a day and the flavors meld over time, it is excellent for prep.
Can I add salt and pepper to my preference?
Yes, the recipe specifies salt and freshly ground black pepper should be added to taste.