Mediterranean Lentil Salad

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This post was written by: Pat Kennelly

Lentils are an important part of the Mediterranean diet.This legume, a cousin to the bean can be found in many colors from reddish brown to shades of green to the most common found in the United States, the brown lentil. This simple legume is rich in dietary fiber and low in calories and fat. It is also high in folate, magnesium and iron. Lentils have always been a staple of the vegetarian diet; not only do they taste great but when served with a whole grain they form a complete protein. While all the colored lentils taste the same use the brown or green lentil for salad, they will hold their shape the best.

This refreshing lentil salad is easy to make, serve at room temperature with whole grain bread over dark green leaves like spinach or romaine.

Ingredients

1 cup dry brown lentils
1 cup diced carrots
1 cup red onion, diced
2 cloves garlic, minced
1 bay leaf
1/2 teaspoon dried thyme

2 tablespoons lemon juice
1 tsp. lemon zest
1/2 cup diced celery
1/2 cup chopped fresh tomato
1/4 cup red bell pepper diced
1/4 cup chopped parsley
1/4 cup fresh shredded basil leaves
salt and pepper to taste
1/4 cup olive oil

Cook lentils in a small saucepan with carrots, onion, garlic, bay leaf, and thyme and enough water to cover lentils by 1 inch. Bring to boil, reduce heat and simmer uncovered for 15 to 20 minutes or until lentils are tender but not mushy.

Drain lentils and vegetables and remove bay leaf. Cool lentils to room temperature. Add olive oil, lemon juice, celery, tomato, red pepper, fresh basil, lemon zest, parsley, salt and pepper. Toss gently to mix and serve.