A satisfying, fiber-rich salad made with cooked lentils, lemon, olive oil, and an abundance of fresh herbs. This dish supports digestion, heart health, and blood sugar balance while delivering plant protein in a refreshing format.
Preparation Time
- Prep time: 10 minutes
- Cooking time: 20–25 minutes (if using dry lentils)
- Total time: 30–35 minutes
- Servings: 2 (main) or 4 (side)
Ingredients
- 1 cup cooked green or brown lentils (about 1/2 cup dry)
- 1/2 cup flat-leaf parsley, finely chopped
- 1/4 cup fresh mint or cilantro, chopped
- 1 small shallot or 1/4 red onion, finely diced
- Juice of 1 lemon
- 1.5 tablespoons extra virgin olive oil
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- Optional: 1/2 teaspoon ground cumin or sumac for added flavor
- Optional toppings: diced cucumber, cherry tomatoes, or avocado
Instructions
- Cook lentils in unsalted water for 20–25 minutes until tender but not mushy. Drain and let cool.
- In a bowl, combine lentils, herbs, and onion.
- Whisk lemon juice, olive oil, salt, and pepper in a small bowl. Pour over salad and mix gently.
- Taste and adjust seasoning. Serve at room temperature or chilled.
Estimated Nutritional Value (Per Serving – 1/2 of recipe)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~230 kcal |
| Protein | ~12 g |
| Fat | ~7 g (mostly unsaturated) |
| Carbohydrates | ~28 g |
| Fiber | ~9 g |
| Iron | ~20% DV |
| Folate | ~50% DV |
| Magnesium | ~15% DV |
| Vitamin C | ~20% DV (from lemon and herbs) |
Health Benefits
1. Supports blood sugar control and digestion
Lentils provide soluble fiber and resistant starch, which improve glycemic response and feed beneficial gut bacteria.
Reference: Jenkins DJ et al. (2012). Lentils and glycemic control. Archives of Internal Medicine.
2. Anti-inflammatory and antioxidant-rich
Parsley and mint contain flavonoids like apigenin and rosmarinic acid, known to lower inflammation and support detox.
Study: González-Minero FJ et al. (2020). Medicinal value of herbs in parsley and mint. Plants (Basel).
3. Heart and metabolic health
Olive oil and lentils contribute unsaturated fats, polyphenols, and potassium, which benefit cardiovascular function and lipid balance.
Source: Schwingshackl L et al. (2017). Legumes and cardiovascular health. BMC Medicine.
Tips for Best Results
- Use French green lentils or brown lentils for best texture (they hold their shape).
- Cool lentils before mixing with herbs to avoid wilting them.
- Make ahead: Flavor deepens after a few hours in the fridge.
- Pairs well with roasted vegetables, grilled fish, or quinoa.
- Add a handful of greens like arugula or spinach for a fuller salad.
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