This refreshing spin continues lentil is a warm weather favorite in our house. It’s perfect for cookouts, parties, travel or backyard barbecues.
I learned how to make this easy and nutritious lentil salad on my own mother in law, who makes the family’s best salads. We’ve taken it on road trips, to landfills, and regularly packed it into the kids’ lunches.
WHAT ARE LENTEJA?
lentil Spanish for lentil, a type of legume known for its small, lens-shaped seeds. They are high in protein, fiber and essential nutrients and can be used in soups, stews and salads. in Mexican cuisine, lentil are commonly used to make a hearty Mexican lentil soup, especially popular during cold weather and the Lenten season. This recipe, however, is bright, refreshing, and wonderful to enjoy year-round, especially as it starts to warm up.
WHAT IS SALAD LIKE?
I make this easy and fresh lentil salad with green lentils, parsley, green onions, olive oil, lemon juice and salt. Quick-cooking green lentils provide a hearty base, while parsley and green onions add fresh, herbal notes. Olive oil and lemon juice create a light, tangy sauce, and a pinch of salt enhances all the flavors. It’s perfect for a refreshing, nutritious meal or side dish.
AS NUTRITIONAL BENEFITS
- High in proteinAn excellent source of plant-based protein.
- Rich in fiberSupport digestive health and regularity.
- Nutrient densePacked with essential vitamins and minerals such as iron, folate and magnesium.
- Complex carbohydratesLentils provide slow-release energy, keeping you full and energized throughout the day.
- Low fatHeart healthy, helps lower cholesterol.
- Blood sugar regulationA low glycemic index helps maintain stable blood sugar levels.
WHY I LOVE THIS RECIPE!
- Minimum preparation time. The hardest part of this recipe is chopping the fresh ingredients to mix with the cooked lentils.
- A fresh spin on a classic. Lentils are commonly used in soups and stews and enjoyed during the cold weather months. This fresh lentil salad is perfect to enjoy year-round, especially as the weather warms up.
- Great for cooking. We love this Lentil salad as a side dish, at lunches and pack it for travel, parties and drinks.
Try my freshness once Lentil saladbe sure to check mine out! Tijuana Caesar Salad the recipe. It is one of the most popular salads on my site.
INGREDIENTS FOR SALAD
- Lentil: Green lentils have a firm texture and a slightly peppery flavor, making them versatile in many dishes. If you can not find green lentilfeel free to use brown lentils.
- Lemon: Fresh lemon juice works best.
- Parsley. I have used fresh parsley, dill or mint in this recipe and love how it turns out.
- Green onion. Red onions or chives will also work if you don’t have green onions.
- Olive oil. I prefer a light olive oil for this recipe.
- Salt: I always use Crystal diamond kosher salt in all my recipes, which is less “salty” than other salts, so be sure to adjust the amount of salt used in this recipe if you use a different type of salt.
SUGGESTED BY LOLA
Hand lemon juice
I use my citrus juicer daily and have three different sizes. This one is ideal for lemon. VIEW THE PRODUCT
HOW TO MAKE LENTEIAS SALAD?
1. Prepare the lentils and chop the fresh ingredients
- In a medium pot, boil lentils over medium-high heat with enough water to cover lentils by two inches. Once the water is boiling, set a timer for 10 minutes.
- While the lentils are boiling, chop the green onion and parsley and squeeze the lemons.
2. Drain the lentils
- After the lentils have cooked for 10 minutes, test one by biting into it to make sure the lentils are cooked. al dente (not soft like in soup, but not crunchy).
- Remove from heat and drain in a colander. Rinse lentil with cold water.
3. Mix the ingredients
- Mix the lentils, green onion and parsley in a large bowl.
- Then add lemon juice, olive oil and salt. Taste and adjust salt if necessary.
4. Relax and enjoy
- Coverage Lentil salad and chill in the refrigerator until ready to serve.
- Enjoy cold as a delicious and refreshing side dish.
INGREDIENT VARIATIONS
- Instead of parsley, use fresh dill or mint. Each herb has a unique flavor and works perfectly in this recipe.
- Instead of green onions, use red onion or chives. Both have a mild flavor and will work well.
- If you can’t find green lentilsuse brown lentils.
TIPS AND TRICKS
- This recipe tastes better after it sits for a few hours, allowing the flavors to meld.
- Be sure to stir the ingredients before eating, as the olive oil and lemon juice tend to settle to the bottom.
FREQUENTLY ASKED QUESTIONS
Where? lentil coming?
Lentils, known as “lenteja” in Spanish, have a long history dating back to ancient times. They are believed to have originated in the Middle East and the Mediterranean region, especially in the areas that are part of modern Turkey, Syria, and Iraq. Lentils were one of the first crops to be domesticated and were a staple food in these regions for millennia.
Archaeological evidence shows that lentils were cultivated in BC. in the year 8000. They spread throughout Europe, Africa, and Asia over the millennia, becoming a fundamental part of various cuisines and agricultural practices around the world.
What is lentil English?
lentil is spanish for lentil.
Do lentils have iron?
Yes, lentils are an excellent source of iron. In fact, they are among the most iron-rich plant foods. A 1-cup serving of cooked lentils typically contains about 6.6 milligrams of iron, which is about 37% of the recommended daily intake for an adult man and 17% for an adult woman.
Iron from plant sources, including lentils, is non-heme iron, which is not as easily absorbed by the body as the heme iron found in animal foods. However, you can enhance the absorption of non-heme iron if you consume it with foods rich in vitamin C, such as citrus fruits (like the lemon juice used in this recipe), tomatoes, and bell peppers.
LOOKING FOR MORE INSPIRATION?
Lentil Salad (Easy and Refreshing Lentil Salad)
This refreshing spin continues lentil is a warm weather favorite in our house. It’s perfect for cooking, traveling, picnics or backyard barbecues.
- 2: cups lentil green or brown
- 4: green onion finely chopped
- 1/2 a bunch Italian parsley finely chopped
- 4: ounce lemon juice 2 to 3 lemons
- 3: ounce olive oil
- 1: table spoon salt or taste
-
Prepare the lentils and chop the fresh ingredients. In a medium pot, boil lentils over medium-high heat with enough water to cover lentils by two inches. When the water is boiling, set a timer for 10 minutes. While the lentils are boiling, chop the green onion and parsley and extract the lemon juice.
-
Drain the lentils. After the lentils have cooked for 10 minutes, test one by biting into it to make sure the lentils are cooked. al dente (not soft like in soup, but not hard and crunchy). Remove from heat and drain in a colander. Rinse lentil with cold water.
-
Mix the ingredients. Mix the lentils, green onion and parsley in a large bowl. Then add lemon juice, olive oil and salt. Taste and adjust salt if necessary.
-
Relax and enjoy! Coverage Lentil salad and chill in the refrigerator until ready to serve. Enjoy cold as a delicious and refreshing side dish.
- Use fresh dill or mint instead of parsley.
- Each herb has a unique flavor and works perfectly in this recipe.
- Use red onions or shallots instead of green onions. Both have a mild flavor and will work well. If you can’t find green lentils, use brown lentils instead.
BE CAREFUL!
- I always use Crystal diamond kosher salt in all my recipes, which is less “salty” than other salts. So be sure to keep this in mind if you’re using a different type of salt, and add salt little by little, tasting your recipe along the way.
Serving. 1:glassCalories. 360 yearswill youCarbohydrates. 41:isProteins: 17:00isFat. 15:00isSaturated fats. 2:isPolyunsaturated fats. 2:isMonounsaturated fats. 10:00isSodium. 1171mgPotassium. 679mgFiber. 20:00isSugar: 2:isVitamin A. 506IU:Vitamin C. 18:00mgCalcium. 50mgiron 5:00mg
360 years
Lola’s Cocina is a small business with multiple revenue streams. This includes sponsored posts and affiliate commissions from related products that I use and love. This commission is an arrangement between Lola’s Cocina and the retailer at no additional cost to readers. This income helps maintain the site.
