Lentil Salad with Fresh Vegetables

A light, protein-packed, and fiber-rich salad made with wholesome ingredients. Perfect as a healthy main or a nourishing side dish.

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Prep Time:

• Preparation: 15 minutes
• Cooking (if using dry lentils): 25 minutes
• Total Time: 40 minutes

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Ingredients (Serves 2–3):

• 1 cup dry lentils (or 2 cups cooked)
• ½ red bell pepper, diced
• ½ cucumber, peeled and diced
• 1 medium tomato, chopped
• ¼ red onion, finely chopped
• ¼ cup fresh parsley, chopped
• Juice of 1 lemon
• 2 tablespoons extra virgin olive oil
• Sea salt and black pepper to taste
• (Optional) ½ avocado, diced or 1 tablespoon chia seeds

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Kitchen Tools Needed:

• Medium saucepan (to cook lentils)
• Colander or sieve (for rinsing and draining)
• Cutting board
• Sharp knife
• Large mixing bowl
• Small bowl (for dressing)
• Wooden spoon or spatula
• Citrus juicer (optional, for lemon)

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Instructions:

1. Cook the lentils (if using dry):
   Rinse the lentils under cold water. In a medium saucepan, cover them with water and bring to a boil. Reduce heat and simmer for 20–25 minutes or until tender but not mushy. Drain and let cool.
2. Prepare the vegetables:
   While the lentils cook, wash and chop the red pepper, cucumber, tomato, red onion, and parsley.
3. Mix the salad:
   In a large bowl, combine the cooked lentils with the chopped vegetables and parsley.
4. Prepare the dressing:
   In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper.
5. Combine:
   Pour the dressing over the salad and gently toss everything to combine. Optionally, fold in diced avocado or chia seeds.
6. Chill and serve:
   Serve immediately or chill for 15 minutes to enhance flavor.

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Approximate Nutritional Value (per serving, serves 3):

• Calories: 280 kcal
• Protein: 12 g
• Healthy fats: 9 g
• Complex carbs: 34 g
• Fiber: 11 g
• Natural sugars: 4 g

Values may vary depending on portion size and specific ingredients used.

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Health Benefits:

• High in plant-based protein: Ideal for vegetarians and vegans
• Excellent source of fiber: Aids digestion and supports blood sugar control
• Heart-healthy fats: Thanks to extra virgin olive oil
• Antioxidant-rich: With fresh, raw vegetables
• Naturally gluten-free and low in calories

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Tips:

• Add leafy greens like arugula or spinach for more nutrients
• Store in an airtight container in the fridge for up to 2 days
• Great for meal prep or packed lunches

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