Savor the Mediterranean: Three Delectable Lentil Salad Recipes

When it comes to Mediterranean cuisine, the spotlight often shines on fresh ingredients, bold flavors, and healthy choices. Mediterranean lentil salads exemplify this culinary tradition, combining the wholesome goodness of lentils with an array of vibrant vegetables, aromatic herbs, and zesty dressings. These salads are not only delicious but also packed with nutrients and versatility.

Mediterranean Lentil Salad

Ingredients:

• 1 cup dried brown or green lentils
• 2 1/2 cups water
• 1 red bell pepper, diced
• 1 cucumber, diced
• 1 red onion, finely chopped
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and sliced
• 1/4 cup crumbled feta cheese (optional)
• 1/4 cup fresh parsley, chopped

For the Dressing:

• 1/4 cup extra-virgin olive oil
• 3 tablespoons lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Cook the Lentils: Rinse the lentils thoroughly under cold water. In a medium saucepan, combine the lentils and water. Bring to a boil, then reduce the heat to a simmer. Cook for 20-25 minutes, or until the lentils are tender but still have a slight bite to them. Drain any excess water and let them cool.

2. Prepare the Dressing: In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper. This zesty dressing will infuse the salad with Mediterranean flavors.

3. Combine the Ingredients: In a large bowl, combine the cooked and cooled lentils, diced red bell pepper, cucumber, red onion, cherry tomatoes, and Kalamata olives. If you’re opting for a creamy element, add the crumbled feta cheese.

4. Dress and Toss: Pour the prepared dressing over the salad ingredients. Gently toss everything together to ensure that the dressing coats the ingredients evenly.

5. Garnish and Serve: Sprinkle the chopped fresh parsley over the salad for a burst of color and a hint of freshness.

6. Chill and Enjoy: Refrigerate the Mediterranean lentil salad for at least an hour to allow the flavors to meld together. It can also be prepared ahead of time and stored in the fridge for a day or two.

Classic Greek Lentil Salad

Ingredients:

• 1 cup green or brown lentils, cooked and cooled
• 1 cucumber, diced
• 1 red onion, finely chopped
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and sliced
• 1/4 cup crumbled feta cheese
• 2 tablespoons fresh parsley, chopped

Dressing:

• 3 tablespoons extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked lentils, cucumber, red onion, cherry tomatoes, olives, and feta cheese.
2. In a separate small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper.
3. Drizzle the dressing over the salad and toss gently to coat.
4. Garnish with fresh parsley before serving. This salad is a refreshing taste of Greece, with the contrasting flavors of briny olives, creamy feta, and fresh vegetables dancing on your palate.