Mediterranean Black Lentil Salad – Healthy Seasonal Recipes


This Mediterranean Black Lentil Salad with cucumbers, spinach and feta is tremendous straightforward to whip collectively. Just toss the lentils along with a bit of dressing and veggies, and you’ve got the right summer time facet dish or gluten-free vegetarian most important course.

I initially shared this recipe on June 21, 2016. I’ve up to date among the textual content to share it with you once more at this time.

Why We Love This Black Lentil Salad Recipe

This recipe is a nutritious and so so scrumptious solution to prepare dinner with lentils. The contemporary greens, black lentils and Walnut Balsamic Vinaigrette are a satisfying and attractive mixture for a facet dish or vegetarian most important course.

This recipe involves you on the pages of Healthy Seasonal Recipes from my buddy Sara Haas. She is each a classically educated chef and a Registered Dietitian.

lentils in baskets

Her recipe for French Lentil Salad with Spinach and Feta Cheese was the inspiration for this one and is is precisely the sort of salad that ranks excessive on my record of recipes to make!

I additionally knew that may be the right recipe as a result of I’ve had black lentils in my pantry since I used to be at Eataly in Chicago. I’d simply been ready for inspiration for them.

What Are Black Lentils?

black lentils on a countertop

Black lentils, generally referred to as beluga lentils, named for his or her shiny caviar-like look, are a small number of lentils with a agency texture just like French de Pouilly lentils. They are black and glossy when uncooked and retain their inky black shade when cooked. They are good for salads and meal prep recipes as a result of they don’t break down like brown or crimson lentils.

Ingredients For This Black Lentil Salad

ingredients with labels for this recipe

1 cup dry black lentils, sorted2 cups sliced spinach1 cup chopped parsley1 cup diced seeded cucumber½ cup diced crimson bell pepper½ cup walnut balsamic vinaigrette1/3 cup crumbled feta cheese¼ teaspoon salt¼ teaspoon pepper

How to Make Black Lentil Salad

I do know I say all my recipes are straightforward, however this one takes the cake.

how to make the recipe in step by step photo collage

You’ll first must prepare dinner the black lentils till simply tender (they’ll take in the dressing as they sit in your fridge, so no must prepare dinner them any longer). Drain the lentils and rinse them with chilly water so the will be added instantly into the salad with out wilting the spinach and parsley.While the lentils are cooking, chop the parsley and spinach, and cube the cucumber and bell pepper.Blend the balsamic walnut French dressing. Once you’ve drained the lentils, add them to a big bowl with the herbs and veggies, feta and pour on the balsamic French dressing dressing. Stir all the things collectively or refrigerate as much as three hours.

Expert Tips and FAQs for this Recipe

Where do you purchase black lentils?

Black lentils will be bought in giant supermarkets, connoisseur shops, well being meals shops and on-line. Look for them within the bulk division or with the opposite dried legumes.

What do black lentils style like?

Black lentils have an earthy, peppery and barely bitter style just like French inexperienced lentils. Their taste pairs properly with acidic, salty and smoky components.

What is the easiest way to prepare dinner black lentils?

The finest solution to prepare dinner black lentils is to type them when they’re dry by eradicating any particles and small pebbles. Then place in a medium saucepan and canopy generously with water. Do not salt the water or the lentils will change into powerful. Place the pot over excessive warmth and convey to a simmer. Reduce the warmth to keep up the light simmer, then prepare dinner till they’re simply tender, about 22 minutes. Drain properly.

How to Store Black Lentil Salad

For finest outcomes serve this salad inside a couple of hours of creating it. But leftovers are nonetheless yummy even when the spinach and parsley wilt a bit! Keep it within the fridge for as much as 5 days in a tightly sealed container.

The cucumber will let off a few of its liquid, so it would be best to serve this salad with a slotted spoon.

overhead of black lentils on a board with salt and a dish of lentils in a serving bowl

More Recipes To Try

Thanks a lot for studying. If you might be new right here it’s your decision to enroll in my free weekly electronic mail e-newsletter or observe me on instagram. If you make this recipe, please come again and depart a star ranking and assessment! It could be very appreciated. Happy Cooking! ~Katie

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Description

Here’s a wholesome gluten-free lentil facet salad for the summer time. It has Mediterranean flavors with cucumbers, feta, spinach and crimson pepper. I used black lentils, however French Green lentils would additionally work nice.


Scale
1x2x3x

Ingredients

1 cup dry black lentils, sorted
2 cups sliced spinach
1 cup chopped parsley
1 cup diced seeded cucumber
½ cup diced crimson bell pepper
½ cup walnut balsamic French dressing
1/3 cup crumbled feta cheese
1/2 teaspoon salt
1/2 teaspoon pepper

Instructions

Place lentils in a medium saucepan. Generously cowl lentils with chilly water and convey to a simmer over excessive warmth. Reduce warmth to medium-low to keep up a gradual simmer, and prepare dinner till simply tender, 20 to 26 minutes. Drain and rinse underneath cool operating water. Transfer the lentils to a big mixing bowl.
Add spinach, parsley, cucumber, bell pepper, French dressing, feta, salt and pepper and toss to coat. Serve instantly or chill.

Notes

Adapted from Sarah Haas RD

Lentils

If you can not discover black lentils substitute French De Pouilly inexperienced lentils as an alternative. 

Leftovers

For finest outcomes serve this salad inside a couple of hours of creating it. But leftovers are nonetheless yummy even when the spinach and parsley wilt a bit! Keep it within the fridge for as much as 5 days in a tightly sealed container.

The cucumber will let off a few of its liquid, so it would be best to serve this salad with a slotted spoon.

 

Nutrition

Serving Size: 1 cup
Calories: 133
Sugar: 7 g
Fat: 2 g
Saturated Fat: 1 g
Carbohydrates: 24 g
Fiber: 9 g
Protein: 9 g



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