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Middle Eastern Lentil Salad

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a bowl of lentils and chopped vegetables
Prep Time: 
55 minutes, plus 12 hours soak time
Number of Servings: 
Serves 6
Recipe Source: 
Nutrient-Dense Meal Prep by Olivia Robertson-Moe, NTP ($23.99, Page Street Publishing Co., 2024)

Ingredients

  • 1 cup dried green or brown lentils
  • 2 cup bone broth or water
  • 3 cloves garlic, divided
  • 1 bay leaf
  • 1⁄4 cup extra-virgin olive oil
  • Zest of 1 lemon
  • 2 Tbsp fresh lemon juice
  • 1 tsp Dijon mustard
  • 1⁄2 tsp sea salt
  • 2 medium-size cucumbers, diced
  • 2 tomatoes, diced
  • 1 small red onion, diced
  • 1 cup fresh parsley, chopped finely
  • 1⁄2 cup crumbled feta cheese

Directions

  1. Rinse lentils and pick through them to remove any stones or debris. Transfer lentils to a large bowl and cover with water. Let sit on counter to soak for 12 hours.
  2. Drain and rinse lentils. Transfer them to a medium-sized saucepan and cover with bone broth or water. Add two of the garlic cloves and the bay leaf to pot. Bring to a boil. Lower heat to a simmer, cover with a lid, and cook for 8 to 10 minutes, stirring occasionally. Lentils are done when they are just tender but not yet getting mushy. Remove from heat, discard bay leaf and garlic cloves, drain any remaining liquid, and transfer lentils to a large bowl to let cool for 10 to 15 minutes.
  3. While lentils cool, make dressing by combining oil, lemon zest and juice, mustard, and salt.
  4. Add cucumbers, tomatoes, red onion, parsley, feta, and remaining garlic clove, minced, to bowl of lentils. Pour dressing over and toss to combine.
  5. Store in an airtight container in fridge for up to 5 days.

Notes

  • 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 a take on tabbouleh, but it’s gluten free and with some added nutrients because it uses lentils in place of bulgur wheat.
Nutrition Info: 
264 Calories, 11 g Protein, 11 mg Cholesterol, 29 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 5 g Fiber, 12 g Total fat (3 g sat), 359 mg Sodium, ★★★★★ Vitamin K, ★★★★ Folate, ★★★ Vitamin B1 (thiamine), Vitamin C, ★★ Vitamin B6, Phosphorus, ★ Vitamin B2 (riboflavin), Vitamin E, Calcium, Iron, Magnesium, Potassium, Zinc

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Contributor

Olivia Robertson-Moe, NTP

Olivia Robertson-Moe, NTP, is a Nutritional Therapy Practitioner. She founded Revolve Primal Health, a blog where she offers cooking courses and shares nutrient-dense recipes. Olivia lives in Northern California.

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