Mediterranean Lentil Salad
ingredients
- 1 cup dried lentils, preferably Le Puy green lentils, rinsed well
- 1 clove garlic, peeled and smashed
- 1/4 teaspoon dried oregano
- 2 bay leaves
- 1 cinnamon stick, or
1/4 teaspoon ground cinnamon - 1/4 cup extra-virgin olive oil
- 1 tablespoon brown rice vinegar
- 2 tablespoons freshly squeezed lemon juice
- 1 teaspoon lemon zest
- 1/2 teaspoon ground cumin
- 1/4 teaspoon sea salt
- 1 red bell pepper, seeded and diced small
- 1 small cucumber, seeded and diced small
- 1/4 cup pitted kalamata olives, rinsed and sliced
- 3 tablespoons chopped fresh mint
- 3 tablespoons chopped fresh flat-leaf parsley
- 2 ounces organic feta cheese, crumbled (optional)
I really should have called this Lentil Inside-Out Salad. Here's why: With most salads, you pour the dressing on at the end and coat the dish from the outside in. But in this salad, the lentils cool off in the fridge in a bath of dressing—in this case olive oil, vinegar, lemon, and cumin. They absorb all of this wonderful flavor, which is heightened by the addition of red bell pepper, kalamata olives, parsley, and mint. This Mediterranean delight is like a vacation to the island of Crete without leaving your home. Le Puy lentils are resilient little things that hold their shape well throughout the cooking process, making them perfect for a salad.
preparations
Combine the lentils, garlic, oregano, bay leaf, and cinnamon stick in a saucepan and cover with water or broth by 2 inches. Bring to a boil, then cover, lower the heat, and simmer until the lentils are tender, 20 to 25 minutes. Drain the lentils thoroughly and discard the whole spices. In a separate bowl, whisk the olive oil, vinegar, lemon juice, lemon zest, cumin, and salt together. Toss the lentils with the vinaigrette, then refrigerate for 20 minutes.
Stir in the bell pepper, cucumber, olives, mint, and parsley and combine, then do a FASS check—and season as needed with another pinch of salt, a few grinds of pepper, or lemon juice. Serve with the feta cheese sprinkled over the top.
Prep Time: 10 minutes · Cook Time: 25 minutes · SERVES 6
Storage: Store in an airtight container in the refrigerator for 3 to 5 days.
Per Serving: Calories: 210; Total Fat: 11.6 g (1.5 g saturated, 7.8 g monounsaturated);
Carbohydrates: 21 g; Protein: 7 g; Fiber: 5 g; Sodium: 195 mg
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