📝 About This Recipe
This vibrant salad is a masterclass in building flavor without the need for excess salt, drawing inspiration from the sun-drenched kitchens of the Levant. Earthy French green lentils provide a sophisticated, 'al dente' bite that stands up beautifully to a warm, aromatic infusion of hand-toasted cumin and coriander. Finished with a bright burst of fresh lemon and a garden’s worth of herbs, it’s a nourishing, protein-packed dish that feels both grounding and incredibly refreshing.
🥗 Ingredients
The Lentil Base
- 1 1/2 cups French Green Lentils (Puy) (rinsed and picked over for stones)
- 4 cups Water (for boiling)
- 1 piece Bay Leaf (fresh or dried)
- 2 cloves Garlic (smashed but left whole)
The Spice Infusion
- 1/4 cup Extra Virgin Olive Oil (high quality)
- 1 1/2 teaspoons Cumin Seeds (whole seeds for maximum aroma)
- 1 teaspoon Coriander Seeds (roughly cracked)
- 1/4 teaspoon Red Pepper Flakes (optional, for subtle heat)
Fresh Elements
- 1 cup English Cucumber (finely diced)
- 1 medium Red Bell Pepper (seeded and finely diced)
- 1/3 cup Red Onion (very finely minced)
- 1 cup Fresh Flat-Leaf Parsley (loosely packed, chopped)
- 1/2 cup Fresh Mint (leaves only, chiffonade)
The Dressing & Finish
- 3 tablespoons Fresh Lemon Juice (about 1 large lemon)
- 1 tablespoon Lemon Zest (finely grated)
- 1/2 teaspoon Black Pepper (freshly cracked)
👨🍳 Instructions
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1
Place the rinsed lentils, 4 cups of water, bay leaf, and smashed garlic cloves in a medium saucepan.
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2
Bring to a gentle boil over medium-high heat, then immediately reduce to a low simmer. Do not add salt to the water, as this can toughen the skins of the lentils.
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3
Cook the lentils uncovered for 20-25 minutes. Start checking them at 18 minutes; they should be tender to the bite but still hold their shape perfectly (al dente).
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4
While the lentils cook, prepare your vegetables. Dice the cucumber, bell pepper, and onion into uniform pieces for a professional look and consistent texture.
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5
In a small skillet, heat the olive oil over medium-low heat. Add the cumin seeds and cracked coriander seeds.
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6
Toast the spices for 2-3 minutes, swirling the pan constantly, until they become incredibly fragrant and turn a shade darker. Stir in the red pepper flakes for the last 30 seconds.
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7
Remove the oil from the heat and let it cool slightly. This 'blooming' process unlocks flavors that replace the need for heavy salt.
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8
Once the lentils are cooked, drain them thoroughly through a fine-mesh sieve. Discard the bay leaf and the garlic cloves.
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9
Transfer the warm lentils to a large mixing bowl. While they are still warm, pour the spiced oil (including the seeds) over them. The heat helps the lentils absorb the aromatics.
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10
Add the lemon juice, lemon zest, and freshly cracked black pepper. Toss gently to coat.
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11
Let the lentils cool to room temperature. This is crucial so that the fresh herbs don't wilt when added.
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12
Once cooled, fold in the diced cucumber, bell pepper, red onion, parsley, and mint. Toss one final time to combine the colors and textures.
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13
Taste the salad. If it needs more 'pop', add an extra squeeze of lemon juice or a pinch more black pepper.
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14
Transfer to a serving platter and garnish with a few extra mint leaves before serving.
💡 Chef's Tips
Always use French Green (Puy) or Beluga lentils for this salad; avoid red or yellow lentils as they will turn to mush. Toasting whole spices is the secret to low-sodium cooking as it provides deep, complex flavors that satisfy the palate. If the red onion is too sharp, soak the minced pieces in cold water for 10 minutes, then drain and dry before adding to the salad. Make this salad at least an hour before serving to allow the flavors to marry, but add the fresh herbs just before serving to keep them bright. For an extra layer of texture, you can add toasted walnuts or unsalted sunflower seeds.
🍽️ Serving Suggestions
Serve alongside grilled lemon-herb chicken or roasted salmon for a complete meal. Pair with warm, unsalted whole-wheat pita bread and a dollop of Greek yogurt (if sodium limits allow). Enjoy as a light lunch over a bed of fresh baby arugula or spinach. Serve with a chilled glass of sparkling water infused with cucumber and lime slices. This dish also makes a fantastic accompaniment to a roasted vegetable platter.