Green lentil salad
Firm green lentils with cucumber, red pepper, onion and parsley in a cumin and mustard vinaigrette.
- Hands-on
- 18 min
- Total time
45 min, show breakdown
- Prep 15 min
- Cook 25 min
- Clean up 5 min
- Pans
- 1
- Ingredients
- 10
- Cost/serving
- $1.30
Per serving
- Calories
- 373
- Protein
- 19 g
- Fiber
- 9.2 g
- Net carbs
- 42 g
- Fat
- 11 g
High in (% Daily Value per serving): Vitamin K 117%, Folate 94%, Vitamin C 60%, Thiamin (B1) 56%, Iron 33%, Vitamin B6 31%, Zinc 24%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, vegan, dairy-free, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 4
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
1½ cups green or brown lentils, dry (288 g)
Same amount as: 360 mL.
- ½ medium cucumber (150 g)
- 1 medium red bell pepper (120 g), red
- ½ medium red onion (55 g)
½ cup fresh parsley (30 g)
Same amount as: 120 mL.
1 clove garlic, smashed (3 g)
Same amount as: 1 tsp fresh minced garlic, ½ tsp jarred minced garlic, ⅛ tsp garlic powder.
3 tbsp olive oil (40 g)
Same amount as: 45 mL.
2 tbsp apple cider vinegar (30 g)
Same amount as: 30 mL.
2 tsp Dijon mustard (10 g)
Same amount as: 10 mL.
1 tsp ground cumin (2.1 g)
Same amount as: 5 mL.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 4 servings. Keeps 4 days in the fridge. The lentils soak up dressing, so add a splash of vinegar before serving.
Nutrition Facts
4 servings per recipe
Serving size 1 plate (183 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 373 | ||
| Total fat | 11 g | 15% | |
| Saturated fat | 1.6 g | 8% | |
| Cholesterol | 0 mg | 0% | |
| Sodium | 196 mg | 9% | |
| Total carbohydrate | 51 g | 19% | |
| Dietary fiber | 9.2 g | 33% | |
| Total sugars | 4.1 g | ||
| Net carbs† | 42 g | ||
| Protein | 19 g | 38% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 56 mg | 4% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 691 mg | 15% | |
| Vitamin A | 82 mcg | 9% | |
| Vitamin C | 54 mg | 60% | |
| Vitamin E | 2.4 mg | 16% | |
| Vitamin K | 141 mcg | 117% | |
| Thiamin (B1) | 0.68 mg | 56% | |
| Riboflavin (B2) | 0.21 mg | 16% | |
| Niacin (B3) | 2.4 mg | 15% | |
| Vitamin B6 | 0.53 mg | 31% | |
| Folate | 376 mcg | 94% | |
| Vitamin B12 | 0 mcg | 0% | |
| Magnesium | 51 mg | 12% | |
| Zinc | 2.7 mg | 24% | |
| Selenium | 1.3 mcg | 2% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Rinse the lentils in a sieve and pick out any small stones. Put them in the pot and cover with water by 5 cm (2 in).
Bring to a boil, then turn it down so it bubbles gently. Simmer uncovered 18–22 minutes. Taste a few from 18 minutes.
Done looks like: Tender all the way through but still holding their shape. Skins mostly intact. Drain well. Stir in 1 pinch of salt and leave them to cool in the sieve.
Meanwhile, dice the cucumber, pepper and onion small. Chop the parsley. Grate or mince the garlic.
In a large bowl, whisk the oil, vinegar, mustard, cumin, garlic, salt and pepper.
Done looks like: Thick and creamy, not separated. Add the warm lentils and toss. Let them sit 5 minutes, then add the vegetables and parsley and toss again. Taste and add salt or vinegar.
Equipment
Medium pot with lid, about 2 L (2 qt) $15–35
What to look for
- Lid that fits snugly
- Thick base so it does not scorch
Skip: Glass lids that fog up are fine; copper is not needed.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Mushy lentils | Boiled hard or cooked too long. | Keep it at a gentle bubble and start tasting at 18 minutes. |
| Hard, chalky lentils | Old lentils, or salted water. | Salt only after cooking. Old lentils can need 30 minutes. |
| Bland | Lentils soak up a lot of dressing. | Dress them warm, then taste and add more vinegar and salt. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 18 min, total 45 min. | 373 kcal 19 g protein 9.2 g fiber 42 g net carbs 11 g fat |
| Higher protein | Add feta. Hands-on 18 min, total 45 min. | 452 kcal 23 g protein 9.2 g fiber 43 g net carbs 18 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.