legumes
vegan
boiled
everyday
main course
tender
Mediterranean
all seasons
Cold
Spicy Lentil Salad
Difficulty
easy
Time
45m
Price Category
cheap
Calories
Medium
This spicy lentil salad is a true flavor explosion, perfect for a light lunch or dinner. Packed with fresh vegetables, aromatic spices, and nutritious lentils, it's not only delicious but also incredibly healthy. Prepare it in advance and enjoy it chilled, as the flavors meld beautifully. It's an ideal choice for picnics, work lunches, or a quick, nourishing meal.
ingredients
Steps
Cook the Lentils
Rinse the lentils thoroughly under cold water. Place them in a saucepan, cover with plenty of water, and bring to a boil. Reduce heat and simmer for 20-25 minutes, or until tender but still firm. Drain and rinse with cold water, then let them cool completely.
Prepare Vegetables
While the lentils are cooking, finely dice the red onion, red bell pepper, and cucumber. Halve the cherry tomatoes. Finely chop the fresh parsley and mint.
Make the Dressing
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, ground cumin, ground coriander, chili flakes, salt, and freshly ground black pepper. Taste and adjust seasonings as needed.
Assemble the Salad
In a large bowl, combine the cooled lentils, diced vegetables, and fresh herbs. Pour the prepared dressing over the salad and toss thoroughly to ensure everything is well coated. Let it sit in the refrigerator for at least 15-20 minutes for the flavors to meld, then serve chilled or at room temperature.
Extra Tips
► Don't overcook the lentils; they should still have a slight bite for the salad.
► Experiment with other fresh herbs like cilantro or dill to discover new flavor profiles.
► If you like it spicier, add more chili flakes or a bit of fresh chopped chili.
Nutrition
| Per 100g | Per Serving 250g / 8.8 oz | |
|---|---|---|
| Calories | 180 kcal | 450 kcal |
| Protein | 9 g | 22.5 g |
| Fat | 6 g | 15 g |
| Carbohydrate | 22 g | 55 g |
| Fiber | 8 g | 20 g |
| Sugar | 3 g | 7.5 g |