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BLACK LENTIL SALAD WITH FETA

A healthy, satisfying Mediterranean lentil salad in a spicy green herb dressing. An easy salad packed with flavor! Black Beluga lentils cook in 20 minutes, and the salad is delicious at room temperature.


Here’s a fantastic quick salad that’s so tasty you’ll almost forget that lentils are good for you.

To make it, you just whiz handfuls of fresh parsley and cilantro in a blender with green chilli, garlic, spices, vinegar and olive oil.


Combined with the earthy lentils and crunchy bits of cucumber and sweet red onion, the sauce practically zings with brightness. Healthy lentil salads are a great option when you’re craving tasty fare, but want to feel good eating it. Lentils are hearty and satisfying, and one of the best plant-based sources of protein you can find.



WHAT ARE BLACK BELUGA LENTILS

 

Black lentils are often called “the caviar” of lentils, which seems like a very romantic title for a humble little legume. They have a delicious, delicate flavor with a mild earthy character, and they keep their shape well after cooking. Black lentils are very similar to French green lentils in texture and taste, and they’re perfect to use in salads because they don’t turn mushy.



HOW TO COOK BLACK LENTILS & ARE THEY HEALTHY?

 

To cook them, bring some salted water to a boil and add the lentils. They’ll cook in about 20 minutes to perfect tender doneness. You want them to retain their shape in the salad. So, when you taste-test, it’s okay if they are pleasantly firm in the center. Lentils of any color are little powerhouses of good-for-you nutrients.


Black lentils have the following bona fides:

  • High in fiber (15 grams per 1/4 cup)

  • High in protein (13 grams per 1/4 cup)

  • Low in fat

  • Good source of potassium and iron


WHAT TO SERVE WITH BLACK LENTIL SALAD?

 

This salad makes a great stand-alone meal. I love it for lunch, or as a side dish for dinner along with roasted vegetables or simply cooked meat, chicken or fish on top. You can keep the salad and dressing for up to 3 days in the refrigerator.



Prep Time: 15 mins Cook Time: 20 mins Total Time: 35 mins

 

Course: Salad Cuisine: Vegetarian Servings: 4 servings







INGREDIENTS

 

DRESSING

  • 1 cup each Italian parsley and cilantro leaves, loosely packed (or 2 cups of either herb)

  • 1 jalapeño pepper, chopped (leave the seeds in if you like it spicy)

  • 1 clove garlic

  • 1 teaspoon ground cumin

  • 1 teaspoon ground coriander

  • 1/2 teaspoon salt

  • 1/2 cup (125 ml) olive oil or avocado oil

  • 1 tablespoon (15 ml) red wine vinegar

SALAD


  • 1 cup black or French-style lentils

  • 1 teaspoon salt

  • 2 baby, Persian cucumbers, cut into small dice

  • 1/2 red onion, thinly sliced (1/2 cup)

  • 1/2 cup fresh mint or Italian parsley leaves

  • 1/2 cup (125 g) crumbled feta or goat cheese


INSTRUCTIONS

 

MAKE THE DRESSING

Combine all ingredients in a high-speed blender or small food processor until very smooth.

MAKE THE SALAD

  • Bring 4 cups water to a boil with the salt. Add the lentils and cook 20-25 minutes. Taste-test: They should be tender but not mushy. Drain well and allow to cool to room temperature.

  • Put the cucumbers, onion and lentils in a serving bowl. Add 1/3 cup of the dressing and toss gently. Sprinkle the salad with the mint or parsley leaves and goat cheese and toss again.

  • Serve the salad with additional dressing spooned over, if you like.



 

Courtesy: familystylefood

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