This vibrant Mediterranean-inspired green lentil salad combines protein-rich legumes with a zesty sumac dressing, delivering an impressive 17.86g of protein and 15.64g of fiber per serving. The dish perfectly balances nutritious ingredients like fresh parsley, shallots, and pistachios with a tangy Middle Eastern-inspired dressing that transforms simple ingredients into a satisfying meal.
Key Takeaways:
- Provides exceptional protein and fiber content at an affordable price point
- Ready in just 30 minutes and serves 4-6 people
- Features heart-healthy ingredients with zero cholesterol
- Keeps fresh for 2-3 days in the refrigerator
- Highly customizable with various Mediterranean-inspired additions
A Protein-Packed Mediterranean Delight
This satisfying salad brings together the earthy richness of green lentils with bright Mediterranean flavors. I've created a dish that's both nourishing and budget-friendly, perfect for those seeking wholesome plant-based meals. The preparation takes just 30 minutes, making it ideal for busy weeknight dinners or meal prep.
Essential Ingredients and Simple Preparation
Here's everything you'll need to create this nutritious Mediterranean salad:
- 180g green lentils
- 1 small bunch parsley, chopped
- 2 shallots, finely diced
- 75g vegan feta
- 100g mixed olives
- 2 tbsp pistachios, chopped
For the tangy sumac dressing:
- 3 tbsp olive oil
- Juice of 1 lemon
- 2 tsp sumac
- 1 tsp agave
- Salt to taste
Nutrient-Rich Profile and Health Benefits
Each cup of this salad delivers an impressive array of essential nutrients:
- Iron: 6.59mg
- Magnesium: 71.28mg
- Phosphorus: 356.4mg
- Potassium: 730.62mg
- Zinc: 2.51mg
- Calories: 229.68 kcal
Customization and Serving Suggestions
This versatile salad welcomes personal touches. Try these delicious additions:
- Diced cucumber for extra crunch
- Halved cherry tomatoes
- Thinly sliced red onion
For dietary modifications, replace the olive oil with lemon juice for an oil-free version, or swap agave with maple syrup. The salad works beautifully as a standalone meal or as a nutritious side dish. It's perfect for lunch boxes and picnics, maintaining its texture and flavor for several days in the refrigerator.
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