Description
A nutritious and flavorful Mediterranean lentil salad featuring tender lentils, caramelized onions, and fresh herbs, perfect as a healthy main course or side dish.
Ingredients
Scale
- 1 cup green or brown lentils
- 2 medium yellow onions
- 2 tablespoons extra virgin olive oil
- 3 tablespoons balsamic vinegar
- ½ cup chopped fresh parsley or cilantro
- Salt and pepper to taste
Instructions
- Step 1: Prepare Lentils – Rinse lentils under cold water. In a pot, combine with 4 cups of water or vegetable broth. Bring to a boil, reduce heat, and simmer for 20-25 minutes until tender. Drain excess liquid.
- Step 2: Caramelize Onions – In a skillet over medium heat, add olive oil and sliced onions. Sprinkle with salt and cook for 20-25 minutes until golden brown.
- Step 3: Combine Base – In a large bowl, combine cooked lentils with caramelized onions. Add balsamic vinegar and season with salt and pepper.
- Step 4: Add Herbs – Stir in chopped herbs for added freshness and color.
- Step 5: Rest and Chill – Refrigerate for an hour if desired for flavors to meld together.
- Step 6: Serve – Plate the salad and drizzle with additional olive oil if preferred.
Notes
- Don’t skip the caramelization process – properly golden onions add incredible depth and natural sweetness to the salad
- Test lentils for doneness by tasting them – they should be tender but still hold their shape without being mushy
- Let the salad rest in the refrigerator for at least 30 minutes to allow flavors to develop and meld together
- Add fresh herbs just before serving to maintain their vibrant color and fresh taste
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Salad
- Method: Simmering and Sautéing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving (1/4 of recipe)
- Calories: 285 calories
- Sugar: 8g
- Sodium: 320mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 16g
- Protein: 18g
- Cholesterol: 0mg
Keywords: Mediterranean lentil salad, healthy recipe, vegetarian, protein-rich, easy meal prep, Mediterranean cuisine