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Middle Eastern Lentil Salad

By: Olivia Robertson-Moe, NTP, excerpted from Nutrient-Dense Meal Prep
Middle Eastern Lentil Salad

Legumes are a controversial food when it comes to a nutrient-dense diet. While I don’t use them as my main source of protein in a meal (the plant protein is not as bioavailable as animal protein), legumes can be useful as a healthy source of carbohydrates. When eating legumes, employing such traditional techniques as soaking and sprouting to properly prepare them can improve digestibility and minimize symptoms like bloating and gas and reduce antinutrients present in lentils, such as phytic acid or other compounds that may interfere with nutrient absorption. This salad is my take on a tabbouleh, but gluten-free and with some added nutrients because it uses lentils in place of the bulgur wheat.

Yields6 to 8 servings

Ingredients

  • 1 cup (192 g) dried green or brown lentils
  • 2 cup (475 ml) bone broth or water
  • 3 clove garlic, divided
  • 1 bay leaf
  • 1/4 cup (60 ml) extra virgin olive oil
  • Zest of 1 lemon
  • 2 tablespoon (30 ml) fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon sea salt
  • 2 medium-sized cucumbers, diced
  • 2 tomatoes, diced
  • 1 small red onion, diced
  • 1 cup (60 g) fresh parsley, chopped finely
  • 1/2 cup (75 g) crumbled feta cheese

INSTRUCTIONS

  1. Rinse the lentils and pick through them to remove any stones or debris. Transfer the lentils to a large bowl and cover with water. Let sit on the counter to soak for 12 hours.

  2. Drain and rinse the lentils. Transfer them to a medium-sized saucepan and cover with the bone broth or water. Add two of the garlic cloves and the bay leaf to the pot. Bring to a boil, then lower the heat to a simmer, cover with a lid and cook for 8 to 10 minutes, stirring occasionally. The lentils are done when they are just tender but not yet getting mushy. Remove from the heat, discard the bay leaf and garlic cloves, drain any remaining liquid and transfer the lentils to a large bowl to let cool for 10 to 15 minutes.

  3. While the lentils cool, make the dressing by combining the olive oil, lemon zest and juice, mustard and sea salt.

  4. Add the cucumbers, tomatoes, red onion, parsley and feta to the bowl of lentils. Pour the dressing over and toss to combine.

  5. Store in an airtight container in the fridge for up to 5 days.

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