This month, I’m showing how easy it is to put together a fresh and nutritious Mediterranean-inspired lentil & feta salad and contains less than 10 ingredients (excluding standard pantry items)! Rooted in the acclaimed American Heart Association Mediterranean Diet guidelines, it features plant-based proteins and heart-healthy fats2.
With being in the middle of Summer, I created this simple, no-cook Mediterranean-inspired lentil & feta salad that delivers fiber, heart-healthy fats, and plant-based protein in one easy dish. If you’re wondering how a lentil salad can be no-cook, the answer is convenience: canned or pre-steamed lentils are fully cooked and ready to use straight from the package. They make healthy eating more practical during a busy week and show that nutritious meals do not have to be time intensive.
Enjoy the quick 2-minute recipe video or see the written steps below!
Tips for buying pre-cooked Lentils
CHECK BEFORE YOU SELECT!
Standard canned lentils can be high in sodium and if you are managing high blood pressure, monitoring your sodium intake can be important. If your blood pressure is currently normal, keeping an eye on sodium is still recommended as it can help blunt the rise in blood pressure that occurs as you age and may reduce risk of heart attack, stroke, kidney disease and stomach cancer.
- Look for a “Low Sodium” or “No Salt Added” on the label
- If you are unable to find pre-cooked lentils with the above labels, draining and rinsing the canned lentils under cold water for 30-60 seconds can remove a good amount of added sodium.
If you prefer to cook lentils from scratch, for the Mediterranean-inspired lentil & feta salad, that works well too. Dry lentils are affordable, versatile, and can be prepared with just water and a little time on the stove. Cooking them yourself can be a great option when you want more control over texture and sodium, while still keeping this salad simple and budget friendly.
Mediterranean Inspired Lentil Salad
Makes: 4-4.5 cups
1 serving= 1 cup of lentil salad
Ingredients:
- 1 15 oz can of Lentils (green lentils stay firm once cooked making them ideal for salads or sides. Brown lentils could also work!)
- 1 cup cucumber, diced (approx. 1/2 English cucumber)
- 1/4 cup red onion, finely minced
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh cilantro, chopped (stems removed)
- 1/2 cup feta cheese, crumbled
Light Vinaigrette Dressing:
- 3 tbsp Extra Virgin Olive Oil
- 2 tbsp Fresh Lemon Juice (approx. 1/2 a medium lemon)
- 1-2 tsp of garlic powder or 1 clove garlic, finely minced
- 1/2 tsp Dijon Mustard (Optional emulsifier helper)
- Salt and Freshly Cracked Black Pepper, to taste
Instructions:
1. Prep the lentils: Place the canned lentils into a fine-mesh strainer. Rinse thoroughly under cold water. Shake well and let Sit for 2 minutes to drain completely.
2. Emulsify the dressing: In a large mixing bowl, combine the extra virgin olive oil, lemon juice, minced garlic, and Dijon mustard. Whisk vigorously until the oil and citrus completely bind together. Or combine vinaigrette ingredients in a jar, tightly seal with a lid and shake. Season Lightly with salt and pepper
3. Toss the base: Add the rinsed lentils, diced cucumber, minced red onion, and tomatoes to the bowl with the dressing. Toss gently with a spoon until all ingredients are evenly coated.
4. Fold the cheese & herbs: Add the chopped cilantro and crumbled feta cheese last. Fold them in very gently using a rubber spatula. This keeps the feta from breaking down too much.
5. Rest and serve: Enjoy immediately or cover and refrigerate for 15 to 30 minutes before. This allows the earthy lentils to absorb the bright citrus and aromatic notes of the dressing.
Tips to make it more DASH-eating pattern friendly: Feta is fine in moderation. But if you want to make it even more DASH-friendly, you can simply reduce the amount of feta or choose a lower-sodium variety.
Storage: Store any leftovers in an airtight container for up to 3 days.
Meal Prep Tip: If you are prepping this ahead of time for your work week, keep the feta and cilantro separate and toss them in just before eating or making your lunch to prevent wilting and sogginess.
Access this article in ASL:
Medical Advice Disclaimer: The information provided on this blog is for informational and educational purposes only. No material provided in this blog, including images and graphics, is intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider before making any dietary changes or starting a new health care regimen. Do not neglect professional advice because of what you may have read in this blog.
Reference:
- “Get the Scoop on Sodium and Salt.” Www.Heart.Org, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-and-salt.
- “What Is the Mediterranean Diet?” Www.Heart.Org, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet.
