Welcome to a delightful journey through the flavors of the Mediterranean with our Mediterranean Style Roasted Red Pepper and Lentil Salad. This vibrant salad combines the earthy richness of lentils with the sweet and smoky taste of roasted red peppers, all brought together with a tangy balsamic dressing. Whether you are looking for a healthy dinner option or a refreshing side dish, this salad is sure to become a favorite. Let’s explore this nutritious and delicious recipe that’s not only easy to prepare but also perfect for any occasion.
Ingredients
For the Salad:
- 1 cup dried green lentils (also known as Puy lentils)
- 2 large red bell peppers
- 1 small red onion, finely chopped
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup crumbled feta cheese (optional)
For the Dressing:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons balsamic vinegar
- 1 clove garlic, minced
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions
Preparing the Lentils
- Rinse and Cook Lentils: Begin by rinsing 1 cup of green lentils under cold water. In a medium saucepan, combine the lentils with 3 cups of water. Bring to a boil, then reduce heat to a simmer. Cook for about 20-25 minutes until the lentils are tender but still hold their shape. Drain and let them cool.
Roasting the Red Peppers
- Preheat the Oven: Preheat your oven to 450°F (230°C).
- Roast the Peppers: Place the red bell peppers on a baking sheet lined with parchment paper. Roast in the preheated oven for about 25-30 minutes, turning occasionally, until the skins are charred and blistered.
- Peel and Slice: Remove the peppers from the oven and place them in a bowl. Cover with plastic wrap and let them steam for 10 minutes. Once cooled, peel off the skins, remove the seeds, and slice the peppers into thin strips.
Assembling the Salad
- Combine Ingredients: In a large salad bowl, combine the cooked lentils, roasted red pepper strips, chopped red onion, diced cucumber, cherry tomatoes, parsley, and mint.
- Make the Dressing: In a small bowl, whisk together the olive oil, balsamic vinegar, minced garlic, Dijon mustard, salt, and pepper.
- Dress the Salad: Pour the dressing over the salad and toss to combine. If desired, sprinkle with crumbled feta cheese.
Tips and Variations
Cooking Tips
- Rinse Lentils Well: Rinsing lentils before cooking helps remove any dust or debris.
- Avoid Overcooking: Keep an eye on the lentils to ensure they do not become mushy. They should be tender but firm.
Variations
- Add Protein: For an extra protein boost, add some grilled chicken or shrimp to the salad.
- Use Different Lentils: While green lentils are used here, you can also try brown or French lentils.
- Make It Vegan: Simply omit the feta cheese to make this salad vegan-friendly.
Substitutions
- Peppers: If you don’t have fresh red bell peppers, jarred roasted red peppers can be a convenient substitute.
- Herbs: Substitute fresh basil for mint for a different flavor profile.
Nutritional Information (Per Serving)
- Calories: 250
- Protein: 8g
- Fat: 10g
- Carbohydrates: 32g
- Fiber: 12g
- Sugars: 6g
Conclusion
This Mediterranean Style Roasted Red Pepper and Lentil Salad is a perfect blend of textures and flavors, making it an ideal dish for both casual meals and special occasions. It’s not only delicious but also packed with nutrients, providing a healthy and satisfying option for your diet. Give this recipe a try and don’t forget to share your experiences in the comments below. We’d love to hear how it turned out for you! Also, explore other related recipes on our website, easycrispyrecipes.com, and subscribe to our newsletter for more delicious and easy-to-make recipes.