If you are looking for a Mediterranean diet inspired, easy lunch idea then this is the recipe for you! This Chopped Lentil Salad features ready to use ingredients like pre-cooked lentils, cucumber, bell pepper and fresh herbs to create a meal made in minutes. All drizzled with a flavorful vinaigrette that’s as easy as 3-2-1-1.
Easy Mediterranean Diet Lunches
As we gear up for summer (for my favorite season!) I’m trying to stock up on easy lunch ideas.
Summer is tricky at times, especially when lunch is concerned. The kids are out of school but I’m still trying to find the perfect balance between working and taking time to go on fun outings with them.
Something I’ve found that really helps is having some quick lunch ideas on hand. The kind of lunches that can be grabbed quickly if we are heading out the door or also working from home.
Pre-Cooked Lentils
These pre-cooked lentils are a staple in my house. They can be eaten cold (like in salads) or warmed up and used in soups or side dishes. I find mine at Trader Joe’s but you can also just make a huge batch of lentils at the start of the week to use as well.
Lentils are a wonderful part of a Mediterranean diet and quite the little nutrition superstar. Adding lentils to your meals can help –
- Decrease in cholesterol levels due to the high fiber content
- Low Glycemic Index and high fiber content can help regulate blood sugar levels for those with diabetes
- Good source of folate, which is important for women who are pregnant or thinking of trying to become pregnant
- Good source of iron
- Source of potassium, which can help with blood pressure and heart health
Check out Why We Love Lentils (and you should too) for more great info on these legumes.
Chopped Lentil Salad
This salad is a great plant based, filling, and fast lunch. You can switch up the ingredients based on your own preferences or simply what you have on hand.
Meal Prep Option
This salad can be made in advance and enjoyed for the next few days for lunch. If you want the veggies to stay crisper, I would recommend not dressing until you are ready to eat.
The Easiest Vinaigrette Recipe
To keep this recipe quick and simple, I used the Easiest Vinaigrette Recipe. It’s a recipe I saw on Tiktok that is as easy as 3,2,1,1.
- 3 tbsp olive oil
- 2 tbsp red wine vinegar
- 1 tbsp dijon mustard
- 1 tbsp water
Shake all together and viola, dressing is done.
Lentil Salad Recipe
Chopped Lentil Salad with Easy Vinaigrette
Ingredients
- 1 pound pre-cooked lentils
- 3 small Persian cucumbers, chopped
- 2 bell peppers, seeded and chopped
- 1/4 cup red onion, chopped
- 3 tbsp kalamata olives, sliced
- 1/4 cup banana peppers, sliced
- 1/4 cup crumbled feta
- Garnish – chopped Italian parsley and basil
Vinaigrette Recipe
- 3 tbsp olive oil
- 2 tbsp red wine vinegar
- 1 tbsp dijon mustard
- 1 tbsp water
Instructions
- In a small jar or bowl, combine the vinaigrette recipe ingredients and combine/shake until well mixed. Set aside
- In a large bowl, combine the pre-cooked lentils, chopped cucumbers, bell peppers, red onion, banana peppers, and feta. Mix until well combined
- Before serving: garnish with parsley and basil and dress with vinaigrette
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