Healthy Mediterranean Lentil Salad

Most people don’t eat dried legumes during summer mainly because of the abundance of fresh vegetables but also because they have correlated legumes with soups.  However, dried legumes are a great source for protein and the combination of any dried legumes with lots of vegetables makes a healthy and perfect meal for  hot summer days.

Whenever I go to the farmers” market I do have a few things in mind what I need to buy but then I end up with so many other things based on how appealing they look and if they are cheap, I grab them, as I know I will find a way to use them.

You cannot imagine how excited I was last week when I heard a producer promoting his vegetables when I heard that he was selling fresh coriander (cilantro).  I had already passed his stall when I heard him and returned back trying to realize if what I heard was right.   I was so excited to find fresh coriander (cilantro) in the farmers” market after so many years in Greece and if he did not reassure me that he would be there next week as well I would have bought all the bunches.   The last time I bought some cilantro was from a Middle Eastern Grocery in the centre of Athens.

Although coriander is known to the Greeks since the ancient times, for some unexplained reasons you do not find it in Greek cuisine either fresh or using the seeds contrary to Cyprus where both are used.

The word comes from the Greek “κορίαννον” (koriannon). The earliest attested form of the word is the Mycenaean Greek ko-ri-ja-da-na (written in Linear B syllabic script, reconstructed as koriadnon), similar to the name of Minos“ daughter Ariadne, and it is plain how this might later evolve to koriannon or koriandron.:   Wikipedia

In Greece it’s not usual to eat raw courgettes or raw mushrooms.  I’ve learned to eat raw mushrooms in salads some years back, again from blogging friends so when I saw Angie’s recipe using raw courgettes, I decided that it was time to try raw courgettes as well.      I made a combination with most of the vegetables I had bought and was amazed how wonderful it was.

Aa few days later,  I still had most of the ingredients in the refrigerator but this time instead of making a salad, I made a tasty and satisfying main dish, changing a few ingredients and adding lentils.

Healthy Mediterranean Lentil Salad, recipe by Ivy

Preparation time:   10 minutes

Cooking Time: 20 minutes

Chilling: 1 hour

Serves:  2 as a main dish or 4 – 5 as a side dish

Ingredients:

  • 1 cup cooked brown lentils
  • 1 small red onion, cut into slices
  • 1 carrot,  thinly sliced
  • 1 radish,  thinly sliced
  • 1 courgette,thinly sliced
  • 1 button mushroom, sliced
  • 3 cherry tomatoes, quartered
  • 1 sprig (2 – 3 tablespoons) finely chopped celery
  • 2 tablespoons parsley, finely chopped
  • 4 tablespoons fresh coriander (cilantro), finely chopped
  • 2 – 3 tablespoons finely chopped rocket (arugula)

Vinaigrette

  • 1 small clove garlic
  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons lemon juice
  • Zest of 1 lemon
  • 1 tablespoon balsamic vinegar
  • 1 tsp Greek thyme honey
  • ½ tsp Greek oregano
  • Salt and freshly ground black pepper to taste

Directions:

  1. Wash lentils, remove any foreign matter, and drain.
  2. Combine lentils and 2 cups lightly salted water in medium saucepan. Bring to a boil. Add a bay leaf, reduce heat, and cook at low temperature for about 20 minutes, or until lentils are cooked but still firm. Cook gently so lentils don’t get mushy. When done, drain any excess water, and lightly rinse under cold water. Continue to drain excess water.
  3. Place lentils in a bowl and add all the other salad ingredients.
  4. Put the vinaigrette ingredients in a food processor and mix.
  5. Add to the salad, mix and refrigerate for at least 1 hour before serving.

In this salad I added among other radishes, rocket and fresh coriander and because these vegetables have a slight peppery taste  I added an apple and some craisins to balance the taste.  You don’t necessarily have to add an apple and craisins but if you like you could add a pear and some raisins.

All the vegetables and the almonds added a lovely crunchiness to the salad.

Raw Vegetable Salad

Preparation time: about half an hour

Serves: 2 – 3

Ingredients:

  • 2 radishes
  • 1 courgette
  • 1 button mushroom
  • 1 cucumber
  • 1 carrot
  • 4 cherry tomatoes
  • 1 spring onion
  • 1 apple, peeled and cored
  • 3 – 4 tablespoons fresh coriander
  • 2 tablespoons craisins
  • 2 tablespoons almonds, chopped

Salad dressing

  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon balsamic vinegar
  • 4 – 5 tablespoon lemon juice
  • 1 teaspoon Greek thyme honey
  • 1 small clove garlic
  • ½ tsp oregano
  • Salt and freshly grated black pepper

Directions:

Using a mandolin slicer cut all the vegetables, except cherry tomatoes, which halve.

In a large bowl, mix all the vegetables.

In a food processor coarsly chop the almonds.  Add to the salad.

In the same food processor add all the salad dressing ingredients and mix. Pour dressing over the salad.  Add dried cranberries and toss well.

Taste and adjust salt and pepper.  Chill before serving.

Kopiaste and Kali Orexi!!

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Χωρίς σχόλια on Healthy Mediterranean Lentil Salad

  1. Ο/Η Happy Cook λέει:

    Till now i have never made salses with lentils even thogh i have seen in lots of my cooking books.
    This looks yumm.
    My recent post Strawberry With Ricotta Cheese

  2. Ο/Η Heni λέει:

    Looking light and summery – great for this weather … and easy to prepare! Going to try it out tonight ivy!;)
    My recent post Courgette and yoghurt pasta

  3. Ο/Η Katerina λέει:

    Your salad is very colorful and fresh. I like raw vegetables too. I used to eat raw mushrooms just until last year. Then a friend of mine went to the hospital with salmonela and doctors told her that raw mushrooms may carry it. From then on I stopped. I only eat them cooked.

  4. Ο/Η Rosa λέει:

    It contains all that one needs to be fit! Very appetizing and flavorful!

    Cheers,

    Rosa
    My recent post WEEKEND CAT BLOGGING #262 – 5 YEARS

  5. Ο/Η Niki λέει:

    I've never made a salad w/ lentils… I always toss some black beans in salads, but haven't used lentils yet. What a great idea! Thanks!

  6. Ο/Η brii λέει:

    I usually make salads of mixed legumes or cereals.
    at the mill I buy a supermix of 5 cereals, perfect for salads.
    nice recipes, Ivy!
    baciussss
    My recent post WHB #237 – Candied Ginger

  7. Ο/Η 5starfoodie λέει:

    Terrific salads! So nutritious with all these healthy veggies! I love the fresh coriander addition!

  8. Ο/Η mylittleexpatkitchen λέει:

    Perhaps I'm the exception but I love eating legumes during the summer months. In the form of a salad they are particularly delicious.
    Magda

  9. Ο/Η Myrto λέει:

    I love eating legumes all year round! Your salad looks fantastic!

  10. Ο/Η Angie's Recipes λέει:

    I love lentils salad any time! This is a must-try recipe! Very yummy and so delicious.

  11. Ο/Η fimère λέει:

    une salade qui ne se refuse pas
    bonne soirée
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  12. Ο/Η Parita λέει:

    Salad looks so delicious..very colorful!
    Parita recently posted..Anzac Bicsuits for my 100th post !!!My Profile

  13. Ο/Η Jamie λέει:

    I couldn't live without fresh coriander and am lucky to have it on the market all year round. I love it! A friend of mine served me a zucchini (courgette) carpaccio which I now make every summer using my vegetable peeler to pull off wide, paper thin strands oof zucchini. Fabulous! Your salads are wonderful and I love the addition of lentils. Excellent!
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  14. Ο/Η Peter G λέει:

    A great idea Ivy! I love using lentils in salads in winter and in summer. And thank you for the whole explanation on coriander!

  15. Ο/Η Priya λέει:

    Beautiful and crunchy salad looks very refreshing…
    My recent post Rosetta Rolls

  16. Ο/Η Soma λέει:

    The kind that I just love! we had brown lentils and zucchini salad today!! LOL I love your dressing.

  17. Ο/Η lisaiscooking λέει:

    I love lentils in salads and just made one recently. Looks delicious! And, how exciting to find fresh cilantro. Can't wait to see how you use it.
    My recent post Robb Walsh, What Are You Reading?

  18. Ο/Η yasmeen λέει:

    Lentils are in my menu for almost every day of the year,totally love this nutritious salad :D

  19. Ο/Η Nadji λέει:

    Je mange avec plaisir les salades de légumes secs mais je n'en fais jamais.
    Il va falloir que je m'y mette.
    A bientôt.

  20. Ο/Η tasteofbeirut λέει:

    Ivy
    I am so surprised that Greece does not use much cilantro; at any rate, you found a producer! I would have bought the whole bunch and made some pesto with it and frozen it; this lentil salad looks yummy and so does the other one with craisins. I love salads, always.

  21. Ο/Η elly λέει:

    Ivy, it's so funny I just came across this. We had braised lentils as part of our dinner, and I was just thinking how I should make a summery salad with them because we eat them so much more in the winter. I was thinking they would be delicious with a balsamic vinaigrette and some goat or feta cheese!

  22. Ο/Η Choosy Beggar Tina λέει:

    How good does that lentil salad look? And the vegetable salad, of course, but I'm a sucker for lentils. With the honey balsamic dressing over earthy lentils…*pleased sigh*….
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