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The Mediterranean diet is celebrated not only for its delightful flavors but also for its numerous health benefits. Rooted in the traditional dietary patterns of countries bordering the Mediterranean Sea, this approach emphasizes whole foods, healthy fats, lean proteins, and a colorful array of fruits and vegetables. By adopting this lifestyle, individuals often experience improved heart health, weight management, and a reduced risk of chronic diseases.

Mediterranean Lentil Salad

Discover the vibrant flavors of the Zesty Mediterranean Lentil Salad, a delightful dish brimming with nutrition. This recipe highlights the health benefits of lentils, packed with protein and fiber, and features fresh vegetables like cucumbers, cherry tomatoes, and bell peppers. Tossed in a zesty dressing, this salad is perfect for any occasion, from casual lunches to festive gatherings. Embrace the Mediterranean diet and enjoy a colorful, nutritious meal that supports heart health and overall well-being.
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Ingredients
  

1 cup green or brown lentils, rinsed and drained

4 cups water or vegetable broth

1 medium red onion, finely chopped

1 bell pepper (red or yellow), diced

1 cup cherry tomatoes, halved

1 cucumber, diced

½ cup Kalamata olives, pitted and sliced

½ cup feta cheese, crumbled (optional for a vegan version)

¼ cup fresh parsley, chopped

2 tablespoons fresh mint, chopped

¼ cup extra-virgin olive oil

2 tablespoons red wine vinegar

1 tablespoon fresh lemon juice

1 teaspoon Dijon mustard

Salt and pepper to taste

Instructions
 

Cook the Lentils: In a medium saucepan, combine lentils and water (or vegetable broth). Bring to a boil, then reduce heat to a simmer and cook for about 20-25 minutes, or until lentils are tender but not mushy. Drain and allow to cool.

    Prepare the Vegetables: While the lentils are cooking, chop the red onion, bell pepper, cherry tomatoes, cucumber, and parsley. If using, crumble the feta cheese and slice the olives.

      Make the Dressing: In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, Dijon mustard, salt, and pepper until well combined.

        Combine Ingredients: In a large mixing bowl, combine the cooled lentils, chopped vegetables, olives, herbs, and feta cheese. Pour the dressing over the salad and toss gently to combine, ensuring everything is well coated.

          Chill: For the best flavor, cover the salad and refrigerate it for at least 30 minutes before serving to allow the flavors to meld.

            Serve: Toss again before serving. Enjoy your refreshing Mediterranean Lentil Salad as a light main dish or a hearty side!

              Prep Time: 20 minutes | Total Time: 1 hour | Servings: 4-6