Mediterranean Lentil Salad
A colorful and flavorful Mediterranean Lentil Salad, combining tender green lentils, juicy orange segments, sliced beetroot, onion, watercress, and crumbled feta, dressed in a zesty orange vinaigrette for a refreshing and nutritious dish.
Ingredients
- 100 g Green Lentils
- ½ Red Onion
- Orange zest
- 1 Orange
- ½ teaspoon Salt
- ¼ teaspoon Black Pepper
- 2 tablespoon Extra Virgin Olive Oil
- 1 tablespoon Honey
- 20 g Watercress or any Green Salad Leaf
- 1 Precooked Beetroot
- 50 g Feta Cheese
Instructions
- Rinse the green lentils under cold water. Cook them according to the package instructions until they are tender but still have a bit of bite. Drain any excess water.
- Slice the onion. Set aside.
- Zest an orange with a zester. Set aside.
- Peel an orange and cut orange segments. Set aside.
- Press the orange in your hand and take out the juice in a small bowl.
- Add salt, black pepper, extra virgin olive oil, and honey to the orange juice and whisk together the ingredients to make the dressing. Adjust the seasoning to taste.
- Place the cooked green lentils on a flat plate and add onion slices, watercress or your preferred green salad leaf and orange segments.
- Slice the precooked beetroot and add to the salad.
- Crumble the feta cheese over the top of the salad.
- Sprinkle the orange zest over the top of the lentil salad.
- Pour the dressing over the salad and gently toss to coat the ingredients evenly.
Notes
Lentil Texture: Cook the green lentils until they're tender but still a bit firm. Be careful not to overcook them, as they can get mushy. Just follow the package instructions and keep an eye on them.
Dressing Balance: Balance the sweetness of the honey with the tangy orange juice. Then, adjust the salt and pepper to your liking.
Beetroot Preparation: If you're using precooked beetroot, make sure it's well-drained and sliced evenly. For a richer flavor, you can roast or cook fresh beetroot ahead of time. Don't forget to wear gloves when handling beets to avoid stains.
Presentation: When serving, think about how it looks. Arrange the salad to show off the bright, beautiful colors of the ingredients.
Tossing Technique: Gently toss the salad so you don't mash the lentils or break the orange segments. Try to mix everything evenly so each bite has a nice blend of flavors.
Make Ahead: You can make this salad ahead of time, but add the feta, watercress, and dressing just before serving to keep everything fresh and crisp.
Experimentation: Feel free to make this recipe your own! You can add fresh herbs, nuts, or even a splash of balsamic vinegar for extra flavor.
Nutrition
Calories: 682kcal | Carbohydrates: 68g | Protein: 20g | Fat: 40g | Saturated Fat: 11g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 23g | Cholesterol: 45mg | Sodium: 1811mg | Potassium: 1068mg | Fiber: 15g | Sugar: 39g | Vitamin A: 1183IU | Vitamin C: 88mg | Calcium: 372mg | Iron: 5mg