Discover the vibrant flavors of Italy with our Fresh and Delicious Italian Lentil Salad! This delightful dish is not only packed with nutritious ingredients but also incredibly easy to prepare, making it the perfect addition to your meal rotation. Imagine tender lentils mingling with crisp vegetables, all brought together by a zesty olive oil and red wine vinegar dressing. Whether you're looking for a quick lunch, a side dish for dinner, or a refreshing salad for your next gathering, this recipe will tantalize your taste buds and leave you craving more. Read on to uncover the secrets to creating this mouthwatering salad that’s sure to impress!
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
Cuisine: Italian
Serves: 4 servings
Ingredients
- 1 cup green or brown lentils
- 2 cups water
- 1 bell pepper, diced
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 2 tablespoons red wine vinegar
- Salt and pepper to taste
Instructions
- Start by rinsing the lentils under cold water in a fine-mesh sieve to remove any debris or impurities.
- In a medium saucepan, combine the rinsed lentils and 2 cups of water. Bring to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover the saucepan, and let the lentils simmer for about 20-30 minutes, or until they are tender but not mushy. Check them at the 20-minute mark to ensure they don’t overcook.
- While the lentils are cooking, prepare the vegetables. Dice the bell pepper and cucumber into small pieces, and finely chop the red onion and fresh parsley.
- In a large mixing bowl, combine the diced bell pepper, cucumber, red onion, and chopped parsley.
- Once the lentils are cooked, drain any excess water and let them cool for a few minutes. Then, add the lentils to the mixing bowl with the vegetables.
- In a small bowl, whisk together the olive oil and red wine vinegar until well combined. Season with salt and pepper to taste.
- Pour the dressing over the lentil and vegetable mixture, and gently toss everything together until all ingredients are well coated.
- Taste the salad and adjust the seasoning with more salt and pepper if needed.
- Let the salad sit for at least 10 minutes to allow the flavors to meld together. Serve at room temperature or chilled.
- This salad can be stored in the refrigerator for up to 3 days and is perfect for meal prep or as a refreshing side dish.
Tips
- Rinse Your Lentils: Always rinse lentils under cold water before cooking to remove any debris or impurities. This simple step can enhance the flavor and texture of your salad.
- Check for Doneness: Keep an eye on your lentils as they cook. Start checking them at the 20-minute mark to ensure they are tender but not mushy. Perfectly cooked lentils add the right bite to your salad.
- Chill for Flavor: Allow the salad to sit for at least 10 minutes after mixing. This resting time lets the flavors meld beautifully, resulting in a more delicious dish.
- Customize Your Veggies: Feel free to add other vegetables like cherry tomatoes, carrots, or even avocado for added texture and flavor. This salad is versatile and can be tailored to your preferences.
- Meal Prep Friendly: This salad can be stored in the refrigerator for up to 3 days, making it a great option for meal prep. Just keep the dressing separate until you're ready to serve for the freshest taste.
- Perfect Pairing: Serve this salad as a side dish with grilled meats or as a light main course with crusty bread for a complete Italian-inspired meal.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 35g
Protein: 15g
Fat: 10g
Saturated Fat: g
Cholesterol: 0mg
