Mediterranean · lunch, dinner, side
Mediterranean Lentil Salad with Cucumber and Herbs
Video by The Mediterranean Dish on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Each serve has about 13 g of fibre and 13 g of protein from lentils, more than a day's vitamin C from the peppers and lemon, and an olive-oil dressing.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- Put the rinsed lentils and bay leaf in a pan with about 3 cups water (at least 2.5 cm over the lentils). Bring to a boil, then cover and simmer 20–25 minutes until tender but still holding their shape. Drain and discard the bay leaf. 0:22
- In a large bowl whisk the lemon juice, garlic, salt, pepper and Urfa biber, then slowly whisk in the olive oil until emulsified. 1:11
- Add the warm lentils to the dressing and toss. Let them cool for a few minutes. 5:05
- Add the cucumber, bell peppers and green onions, then the parsley and mint. Toss, taste for salt and serve, or chill for up to 3 days. 5:12
Tip. Use green, black or Puy lentils; red lentils turn to mush. It tastes even better after a night in the fridge, so it is ideal for packed lunches. Serves 6 as a side.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 29%
- Protein 17%
- Fat 54%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High127%
115 mg a serve, mostly from bell peppers (84%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate High70%
281 µg a serve, mostly from black or green lentils (80%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K High65%
78 µg a serve, mostly from fresh parsley (42%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B6 High31%
0.5 mg a serve, mostly from black or green lentils (43%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High29%
5.3 mg a serve, mostly from black or green lentils (78%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E High28%
4.2 mg a serve, mostly from extra-virgin olive oil (62%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Zinc Source19%
2.1 mg a serve, mostly from black or green lentils (76%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium Source17%
820 mg a serve, mostly from black or green lentils (57%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source17%
71 mg a serve, mostly from black or green lentils (64%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A Source16%
147 µg a serve, mostly from bell peppers (80%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-3 Source14%
0.2 g a serve, mostly from extra-virgin olive oil (61%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Show the other 4
Selenium7%
4.1 µg a serve, mostly from black or green lentils (85%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Calcium5%
61 mg a serve, mostly from black or green lentils (39%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by The Mediterranean Dish; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.