Mediterranean Beluga Lentil Salad with Fresh Vegetables
This refreshing and satisfying lentil salad is a true delight for anyone looking for a healthy and flavorful meal. With the nutty notes of Beluga lentils, crisp vegetables, and a zesty dressing, it's perfect as a light lunch, a side dish, or for your next picnic. It's easy to prepare and can be made ahead of time.
Preparation
20 min.
Cook / Bake
25 min.
Servings
4
Calories
380 kcal
Ingredients
for 4 servingsAmounts are automatically adjusted.
- 180 gBeluga lentils
- 750 mlvegetable broth
- 1 unitred bell pepper(diced)
- 1 unityellow bell pepper(diced)
- 1 unitcucumber(diced)
- 250 gcherry tomatoes(halved)
- 0.5 unitred onion(finely chopped)
- 0.5 bunchfresh parsley(chopped)
- 0.5 bunchfresh mint(chopped)
- 4 tbspextra virgin olive oil
- 2 tbsplemon juice
- 1 tspDijon mustard
- 1 clovegarlic(minced)
- 1 Prise(n)salt(to taste)
- 1 Prise(n)black pepper(to taste)
Instructions
Rinse the Beluga lentils thoroughly under cold water. In a medium saucepan, combine the lentils with the vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes, or until the lentils are tender but still have a slight bite. Drain any excess liquid and let the lentils cool completely.
While the lentils are cooking, prepare the vegetables. Dice the red and yellow bell peppers, dice the cucumber, halve the cherry tomatoes, and finely chop the red onion. Chop the fresh parsley and mint.
In a large bowl, combine the cooled Beluga lentils with the diced bell peppers, cucumber, halved cherry tomatoes, chopped red onion, parsley, and mint.
To make the dressing, whisk together the olive oil, lemon juice, Dijon mustard, and minced garlic in a small bowl. Season with salt and black pepper to taste.
Pour the dressing over the lentil and vegetable mixture. Toss gently to ensure all ingredients are well coated. Taste and adjust seasoning if necessary.
For best flavor, let the salad chill in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld together beautifully. Serve cold or at room temperature.
💡 Tipp
Varianten
- Add crumbled feta cheese for a salty, tangy kick.
- Include grilled halloumi for extra protein.
- Stir in toasted pumpkin seeds or sunflower seeds for crunch.
- Try adding some chopped Kalamata olives for an extra Mediterranean touch.
Ersatz & Alternativen
- Instead of Beluga lentils, you can use green or brown lentils, though cooking time may vary slightly.
- Any color of bell pepper can be used.
- If fresh mint is unavailable, dried mint can be used, but use a smaller amount (about 1 teaspoon).
- Apple cider vinegar can be used in place of lemon juice for a different acidic note.
Aufbewahrung
Store the salad in an airtight container in the refrigerator for up to 4 days. The flavors will deepen over time.
Einfrieren
This salad is not suitable for freezing, as the vegetables will lose their crispness upon thawing.
Nutrition per serving
Calories
380 kcal
Protein
20 g
Carbohydrates
50 g
Fat
12 g
Fiber
15 g
Recipe on TomTaste: https://tomtaste.com/recipe/mediterranean-beluga-lentil-salad-with-fresh-vegetables
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