Garden Fresh Lentil Salad

Ingredients:

For the Salad:

• 1 cup cooked lentils (green or brown)
• 4 cups mixed salad greens (such as spinach, arugula, and lettuce)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, thinly sliced (optional)
• 2 tablespoons fresh parsley or cilantro, chopped (optional, for garnish)

For the Dressing:

• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• Salt and black pepper to taste

Instructions:

Prepare the Lentils:

1. Cook the lentils according to package instructions. Once cooked, drain and let them cool.
2. If you have pre-cooked lentils, rinse them under cold water and drain well.

Assemble the Salad:

1. In a large salad bowl, combine the mixed salad greens, cherry tomatoes, diced cucumber, and thinly sliced red onion (if using).
2. Add the cooled lentils to the bowl.

Make the Dressing:

1. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and black pepper until well combined.

Dress the Salad:

1. Pour the dressing over the salad ingredients in the bowl.

Toss to Combine:

1. Gently toss the salad until all the ingredients are evenly coated with the dressing.

Serve:

1. Transfer the lentil salad to serving plates or bowls.
2. Garnish with fresh parsley or cilantro if desired.
3. Serve immediately and enjoy this refreshing and nutritious salad!

Tips:

• Feel free to add other vegetables such as bell peppers, radishes, or avocado for extra nutrition and flavor.
• For added protein and crunch, you can sprinkle some toasted nuts or seeds over the salad.
• This salad can be prepared ahead of time, but store the dressing separately and toss just before serving to keep the greens fresh.

Benefits of this Recipe:

• High in Protein and Fiber: Lentils provide plant-based protein and dietary fiber, promoting satiety and digestive health.
• Rich in Vitamins and Antioxidants: Mixed greens, cherry tomatoes, and cucumber add a wealth of vitamins, minerals, and antioxidants to the salad.
• Heart-Healthy: Olive oil and fresh vegetables contribute to heart health and overall wellness.
• Low in Calories: A light yet satisfying meal that is low in calories but packed with essential nutrients.

Nutritive Value (Per Serving – Estimated):

• Calories: 220
• Protein: 10g
• Carbohydrates: 28g
• Dietary Fiber: 8g
• Sugars: 6g
• Fat: 8g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 250mg
• Vitamin A: 60% of the Daily Value (DV)
• Vitamin C: 40% of the DV
• Calcium: 6% of the DV
• Iron: 20% of the DV

This lentil salad is a perfect choice for a nutritious and delicious meal that will keep you feeling full and energized!