How to Make Herbal Lentil Salad with Feta

Lentil salad is a perfect balance of nutrition and flavor, offering a hearty yet refreshing option for any meal. Packed with protein, fiber, and fresh herbs, this salad is a great addition to your weekly meal prep or a quick, healthy lunch. With the tang of lemon and the creaminess of feta, it’s a satisfying dish that’s easy to make and even easier to enjoy!

Herbal Lentil Salad Flavor Profile:

• Savory and refreshing with earthy lentils, complemented by creamy feta.
• Herbal from parsley and mint, bringing a bright, fresh touch.
• Tart and tangy with lemon and red wine vinegar, balanced by a hint of sweetness from the honey.
• Crunchy cucumber adds freshness and texture that contrasts with the soft lentils.

Health Benefits of this Herbal Lentil Salad

1. High in Protein
Lentils are an excellent source of plant-based protein, making them a great choice for vegetarians, vegans, or anyone looking to reduce meat consumption. A 1-cup serving provides about 18 grams of protein, helping with muscle repair, growth, and overall body function.

2. Rich in Fiber
Lentils are packed with dietary fiber, which supports digestive health. A cup of cooked lentils provides about 15 grams of fiber, aiding in regular bowel movements, preventing constipation, and supporting gut health. Fiber also helps to manage cholesterol levels and supports heart health.

3. Heart Health
Lentils are rich in folate, potassium, and magnesium, which are all important for heart health. They help reduce the risk of high blood pressure, lower cholesterol, and improve circulation, contributing to a healthier cardiovascular system.

4. Stabilizes Blood Sugar
The high fiber content in lentils helps slow the absorption of sugar into the bloodstream, preventing spikes in blood sugar levels. This makes lentils a great food choice for those managing diabetes or those looking to prevent it.

5. Rich in Iron
Lentils are a good plant-based source of iron, which is essential for the formation of red blood cells and the prevention of anemia. While non-heme iron from plant sources is less readily absorbed by the body, pairing lentils with vitamin C-rich foods (like citrus) can enhance absorption.

6. Low in Fat and Calories
Lentils are low in fat and calories, making them an excellent choice for those looking to maintain or lose weight. The fiber and protein help keep you feeling full longer, reducing overall calorie intake.

7. Good for Bone Health
Lentils are a source of calcium and magnesium, two minerals that play a role in maintaining strong bones and preventing osteoporosis.

8. Supports Weight Management
Lentils are filling due to their protein and fiber content, making them a great option for weight management. They help curb hunger and can reduce the need for snacking between meals.

9. Antioxidants
Lentils contain polyphenols, which are antioxidants that protect the body from oxidative stress and inflammation. These compounds support the immune system and may reduce the risk of chronic diseases like heart disease and cancer.

10. Versatile and Easy to Cook
Lentils are easy to prepare and can be used in a variety of dishes, from soups and stews to salads and curries. They cook relatively quickly (compared to other dried beans), making them a convenient and affordable food to incorporate into your meals.

Lentil Salad with Lemon, Feta, and Herbs Recipe

Ingredients:
✅ 1 ½ cups dried green or brown lentils, rinsed and drained

✅ 4 cups water (or vegetable broth for extra flavor)

✅ 1 small cucumber, diced

✅ ½ red onion, thinly sliced

✅ 1 cup fresh parsley, chopped

✅ ½ cup crumbled feta cheese

✅ ¼ cup fresh mint leaves, chopped

✅ ¼ cup olive oil

✅ 2 tablespoons lemon juice (or more, to taste)

✅ 1 tablespoon red wine vinegar

✅ 1 teaspoon Dijon mustard

✅ 1 teaspoon honey (optional)

✅ Salt and pepper, to taste

Instructions:
✅ Cook the lentils: In a medium saucepan, bring water (or vegetable broth) to a boil. Add lentils and reduce to a simmer. Cook for 20-25 minutes, until lentils are tender but still firm. Drain and let them cool.

✅ Prepare the dressing: In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, honey (if using), salt, and pepper.

✅ Assemble the salad: In a large mixing bowl, combine the cooked and cooled lentils, cucumber, red onion, parsley, mint, and feta cheese.

✅ Toss and serve: Pour the dressing over the salad and toss to combine. Adjust the seasoning with more salt, pepper, or lemon juice if needed.

✅ Chill and enjoy: Let the salad sit in the fridge for about 30 minutes to allow the flavors to meld together.

Nutritional Breakdown (per serving):

✅ Calories: 220-250 kcal (depending on feta and oil used)

✅ Carbs: 30g

✅ Fiber: 11g

✅ Protein: 9g

✅ Fat: 12g (mostly healthy fats from olive oil and feta)

✅ Sodium: 300-400mg (depending on the amount of feta and added salt)

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