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Wellness & CareHealthy Recipes › Mediterranean Lentil Salad
May 20, 2019

Mediterranean Lentil Salad

Mediterranean Lentil Salad

Meals that are loaded with sugar or quick digesting carbs can lead to blood sugar highs and subsequent crashes which can negatively impact your mood and energy levels. Eating foods that have a lower glycemic index and are rich in protein and fiber can help keep your energy levels steady, and enhance your nutrient intake. For example, switching up regular pasta for a side dish of lentils, (rich in folic acid, protein, and fiber) can leave you feeling satisfied and can be just what you need for that energy boost.

Westmed registered dietician, In Jung Lifrieri recommends a well-balanced recipe that can help boost your energy level and keep your blood sugar steady.

This can be served hot or cold.

    • Prep 10 minutes
    • Cook 20 minutes

Ingredients

    • 1 cup dry brown lentils
    • 1 cup chopped carrots
    • 1 cup red onion, diced
    • 1/2 cup of finely chopped red pepper
    • 1 clove garlic, minced
    • 1 bay leaf
    • 1/2 teaspoon thyme
    • 2 tablespoons lemon juice or apple cider vinegar
    • 1/2 cup diced celery
    • 1/4 cup chopped parsley
    • 1/2 teaspoon salt
    • 1/4 teaspoon ground black pepper
    • 1/4 cup olive oil

Directions

  1. In a saucepan combine lentils, carrots, onion, garlic, bay leaf, and thyme. Cover ingredients with water – 1 inch above ingredients. Bring this to a boil at high heat, then reduce heat and simmer uncovered for 15 to 20 minutes.  During cooking, if you find the water is evaporating too quickly, add water in small quantities as needed.
  2. Strain lentils and vegetables and remove bay leaf. Place lentils and cooked vegetables in a serving or salad bowl. Add olive oil, lemon juice (or apple cider vinegar), celery, red peppers, parsley, salt and pepper. Toss to mix.
  3. Garnish with fresh tomatoes and feta cheese (optional)