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Mediterranean Lentil Salad Recipe

Mediterranean Lentil Salad Recipe

Mediterranean Lentil Salad RecipeTired of the same old salad? Spruce up your typical greens with this fiber-rich, heart-healthy Mediterranean Lentil Salad. The lentils provide a rich source of soluble and insoluble fiber which is great for our digestive system and heart. They are also a great source of plant-based protein and are full of important vitamins and minerals such as folate, phosphorus, iron, and B vitamins. The herbs provide a flavorful base for the olive oil dressing while the raw, shredded vegetables provide a nice crunch. This salad also saves great in the fridge!

Mediterranean Lentil Salad Recipe

Serves 4 to 6
Prep time: 15 minutes
Cook time: 50 minutes

1 bunch lacinato kale, shredded
1 tsp sea salt
1 small beet, grated
1 carrot, grated
1 cup fresh flat-leaf parsley, chopped
1/3 cup fresh basil, chopped
1 clove garlic, minced
1 shallot, finely chopped
2 cups cooked long-grain brown rice
2 ½ cups cooked green lentils (see recipe below)
1 lemon, zested
¼ cup lemon juice
¼ cup extra virgin olive oil
½ cup roasted sunflower seeds
Freshly ground black pepper

In a large bowl, massage kale with salt until slightly tender, about 1 minute. Add beets, carrots, parsley, basil, garlic, shallots, rice, lentils, and lemon zest. Whisk lemon zest, juice, and olive oil together and pour over salad. Mix thoroughly and add sunflower seeds for serving. Grind fresh pepper over the top before serving.


1 cup green lentils
3 cups water
1 bay leaf
Freshly ground black pepper

Combine lentils, water, bay leaf and pepper in a saucepan. Bring to a boil, then reduce to a simmer until done, 20 to 25 minutes. Drain excess water. Let cool.

Original recipe by Kory DeAngelo, MS, RDN