Salad of Lentils, Cucumbers, and Feta Cheese

Recipe Salad of Lentils, Cucumbers, and Feta Cheese

This recipe is divided into three essential parts for your convenience: Ingredients, Preparation, and Nutritional Information. I follow each and every step and enjoy a dish amazing!

Ingredients:

• 2 cups lentils, cooked and drained (approximately 1 cup of lentils, raw)
• 1 cucumber medium, peeled optionally and cut into small cubes
• ¼ Cup red onion, finely sliced or chopped
• ½ Cup feta cheese, crumbled
• ¼ Cup fresh parsley, finely chopped
• For the Dressing:
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon Dijon mustard
  • Salt and freshly ground black pepper to taste

Preparation:

1. Cook the Lentils: If you're using dried lentils, enjuágalas well under cold water. Cook them in a pot with water or vegetable broth until tender but not mushy, following the package instructions (usually about 20-25 minutes). Drain and let them cool completely. If you use lentils, canned, simply enjuágalas and drain.
2. Prepare the Vegetables: Wash and cut the cucumber into small cubes. Slice finely the onion. Chop the fresh parsley. Crumble the feta cheese.
3. Make the Dressing: In a small bowl, mix the olive oil, red wine vinegar and Dijon mustard. Whisk together with a fork or whisk small until the mixture is emulsified and homogenous. Season with salt and pepper to taste. Test and adjust the seasonings according to your preference.
4. Assemble the Salad: In a large bowl, combine the cooked lentils and cold, diced cucumber, red onion slice and chopped parsley. Pour the dressing over the salad and gently mix to ensure all ingredients are well covered.
5. Add the Feta Cheese: Just before serving, sprinkle the crumbled feta cheese over the salad. This helps keep the texture of the cheese and avoid mixing too much with the dressing.
6. To serve: Serves the salad of lentils immediately at room temperature or slightly cold. You can refrigerate for a short time, so it is more fresh, but keep in mind that dressing may be absorbed by the lentils with the time.

Nutritional information per Serving (approximate):

• Calories: 350-400 kcal
• Proteins: 18-20 g
• Fat: 20-25 g (mainly healthy fats from the olive oil, and feta cheese)
• Carbohydrates: 30-35 g
• Fiber: 10-12 g

Note: nutritional values may vary according to the brands and the exact amounts of the ingredients used.

Salad of Lentils, Cucumbers, and Feta Cheese: nutritious, fresh and delicious

This salad is not just a meal; it is a culinary experience that evokes the flavors vibrant Mediterranean, combining the richness of earthy lentils with the cool crunchy cucumber and the explosion of salty feta cheese.

Get ready to discover how this recipe, is apparently simple, you can become the star of your lunch, light dinner or as accompaniment star of your favorite dishes. Join us on this gastronomic path where you disclose all the secrets to create the salad of lentils perfect, from its origins and benefits to the best variations and tips that you'll always be spectacular.

A Journey Through Time and the Flavors: Origins and Historical Overview of the Lentil Salad

Although the salad of lentils as we know it today is a creation of relatively moderna, lentils have a long history that dates back to thousands of years ago. Originating in the Near East, the lentils were one of the first crops domesticated by humanity, found evidence of their consumption since the Neolithic period. They were a staple in the diet of ancient civilizations such as the egyptians, greeks, and romans, appreciated for its nutritional value and its ease of cultivation and storage.

In the Mediterranean, the lentils have always occupied a special place in popular dishes. Dishes of lentils, such as stews, soups or purees, were common among the working classes by being a source of protein accessible and nutritious. With time, the culinary creativity and the influence of various cultures led to the evolution of the recipes with lentils, including its incorporation in fresh salads and vibrant.

The combination of lentils with fresh ingredients such as cucumber, onion, and herbs, reflects the essence of mediterranean cooking: simple ingredients, seasonal and full of flavor. The addition of feta cheese, a Greek cheese par excellence, it gives a distinctive feel and authentic this salad, transporting us straight to the sunny shores of the Mediterranean with every bite.

Benefits that Nourish Body and Soul: find out why we Love the Lentil Salad

Beyond its delicious taste, the salad of lentils it is a true treasure nutrition. Each ingredient brings unique benefits that work together to provide you with a full plate and healthy:

• Lentils: Sustainable Energy and Vegetable Protein of Quality: Lentils are an exceptional source of vegetable protein, which is essential for the construction and repair of tissues, as well as to keep us satiated for a longer time. They are also high in fiber, which aids digestion, regulates blood sugar levels and contributes to cardiovascular health. In addition, they provide iron, a mineral that is crucial to prevent anemia and carry oxygen in the body, and folate, important for cellular health.
  
  
• Cucumber: Hydration and Freshness Crispy: The cucumber is mostly water, which makes it an excellent ally for hydration, especially on warm days. Adds freshness and a crunchy texture to the salad, in addition to being low in calories. It also contains small amounts of vitamins and minerals, like vitamin K and potassium.
  
  
• Feta cheese: Intense Flavor and Calcium: The feta cheese adds a touch salty, and creamy salad, in addition to being a good source of calcium, essential for bone health. It also provides protein, and some vitamins of group B. it Is important to consume it in moderation because of its content of sodium and saturated fats.
  
  
• Olive oil: Liquid Gold for the Heart: The extra virgin olive oil is the fat healthy for excellence in the mediterranean diet. Rich in monounsaturated fatty acids and antioxidants, helps reduce the "bad" cholesterol (LDL) and raise "good" cholesterol (HDL), protecting cardiovascular health.
  
  
• Red Wine vinegar and Dijon Mustard: Enhancers of Flavor and Additional Benefits: These ingredients not only enhance the taste of the salad, but that also provide antioxidants and nonsteroidal anti-inflammatory compounds. Vinegar can help improve insulin sensitivity, while the mustard seed contains compounds that are beneficial for health.
  
  

Fun facts that will Surprise you on the Lentil

• ¡Legumes Prehistoric! As mentioned, the lentils are one of the vegetables most ancient cultivated by human being. Archaeological remains have been found of lentils in excavations that date back more than 8,000 years.
  
  
• A symbol of Prosperity: In some cultures, the lentils are considered a symbol of prosperity and good luck, especially in the New Year, because of their shape similar to small coins.
  
  
• Infinite Variety: There are many varieties of lentils, which vary in color, size, and taste. Some of the most common are lentils pardinas, green, red, and beluga. Each type has its own characteristics and culinary uses.
  
  
• Sustainable Farming: Lentils are a sustainable cultivation that requires little water, and help to fix nitrogen in the soil, improving soil fertility and reducing the need for chemical fertilizers.
  
  

Beyond the Basic Recipe: Creative Variations and Tips for Customizing your Lentil Salad

The salad of lentils, cucumbers, and feta cheese it is delicious by itself, but its versatility allows you to adapt it to your tastes and preferences, and even what you have in your pantry and fridge! Here we leave some ideas to inspire you:

• Cheese Alternative: If you don't have feta cheese, you can use other cheeses that provide a touch of salty and creamy, as halloumi cheese on the grill, goat's cheese, crumbled, fresh mozzarella into small balls or even tofu feta vegan.
  
  
• Vegetables to suit your Taste: Experiment with different seasonal vegetables. Add tomatoes, halved cherry, red bell peppers or yellow, diced, grated carrots, Kalamata olives, avocado, diced or fresh spinach. For a little more bold, try adding roasted vegetables like pumpkin, sweet potatoes or bell peppers.
  
  
• Fresh Herbs: The parsley is a classic, but you can experiment with other fresh herbs, like mint, cilantro, dill or basil. A combination of herbs can also be delicious.
  
  
• Nuts and Seeds Crisps: To add texture and an extra nutrients, it includes roasted nuts such as walnuts, almonds, pine nuts or sunflower seeds, or pumpkin.
  
  
• Extra Grains: If you want to make the salad even more substantial, you can add other cooked grains such as quinoa, brown rice, farro or couscous.
  
  
• Dressings Innovative: Although the mustard vinaigrette is delicious, do not hesitate to try other dressings. A balsamic vinaigrette, a lemon dressing and herbs, or even a salad dressing creamy base of tahini or yogurt can be excellent options.
  
  
• Extra Protein: If you want to turn this salad into a main dish more full, you can add extra protein such as grilled chicken or grilled in strips, grilled salmon or smoked, canned tuna, hard-boiled eggs into quarters or grilled chickpeas for a vegan.
  
  

Suggestions of Service: When and how to Enjoy your Lentil Salad?

The salad of lentils, cucumbers, and feta cheese it's incredibly versatile and adapts to different occasions and times of the day:

• Light lunch and Nutritious: It is a perfect choice for a healthy lunch and satisfying, great to take to work or enjoy at home.
  
  
• Dinner Refreshing: In the warmer months, this salad is an excellent alternative to heavier dishes for dinner.
  
  
• Accompaniment Stellar: Serve this salad as an accompaniment to grilled meats, baked fish, grilled chicken, falafel or grilled vegetarian.
  
  
• To Bring to a Picnic or Barbecue: It is easy to transport, and keeps well at room temperature for a reasonable amount of time, which makes it an excellent choice for outdoor events.
  
  
• Part of a Buffet Mediterranean: Which ships free in a buffet theme along with hummus, pita bread, olives, tzatziki, and other mediterranean delights.
  
  

Conclusion: we Dare to Prepare your Own Salad of Lentils and Awaken your Senses!

The Salad of Lentils, Cucumbers, and Feta Cheese it is much more than a simple recipe; it's an invitation to enjoy the fresh flavors and healthy Mediterranean to experiment with ingredients that are versatile and nourish your body with a plate full of benefits. From its rich history to its infinite possibilities of customization, this salad has it all to become a must-have in your culinary repertoire.

What are you waiting for to try it? Follow our recipe for step-by-step, dare to experiment with your favorite ingredients and discover why salad of lentils has earned a special place in the table of those who seek to eat rich, healthy and easy.

Please share this recipe with your friends and family, and tell us in the comments how you have left your version of the lentil salad! ¡Buen provecho!