📝 About This Recipe
This vibrant salad celebrates the crunch and nutritional vitality of sprouted green lentils, elevated by a bright lemon-tahini dressing and a bouquet of fresh herbs. Unlike traditional cooked lentil salads, the sprouted pulses offer a refreshing, snap-pea-like texture and a slightly nutty sweetness that pairs beautifully with crisp cucumbers and creamy feta. It is a protein-packed, enzyme-rich masterpiece that brings a modern, healthful twist to classic Levantine flavors.
🥗 Ingredients
The Sprouted Base
- 3 cups Sprouted Green or French Lentils (rinsed and drained well)
- 1 large English Cucumber (diced into 1/2-inch pieces)
- 1.5 cups Cherry Tomatoes (halved or quartered if large)
- 1 medium Red Bell Pepper (seeded and finely diced)
- 1/3 cup Red Onion (very finely minced)
Herbs and Texture
- 1 cup Fresh Flat-Leaf Parsley (finely chopped)
- 1/2 cup Fresh Mint Leaves (chiffonade or finely chopped)
- 1/2 cup Sheep's Milk Feta Cheese (crumbled)
- 1/4 cup Toasted Sunflower Seeds (for added crunch)
Lemon-Tahini Vinaigrette
- 1/4 cup Extra Virgin Olive Oil (high quality)
- 3 tablespoons Fresh Lemon Juice (about 1 large lemon)
- 1 tablespoon Runny Tahini (well-stirred)
- 1 clove Garlic (grated or pressed into a paste)
- 1/2 teaspoon Ground Cumin (toasted)
- 1/2 teaspoon Kosher Salt (adjust to taste)
- 1/4 teaspoon Black Pepper (freshly cracked)
👨🍳 Instructions
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1
Begin by thoroughly rinsing your sprouted lentils in a fine-mesh sieve under cold running water. Let them drain for at least 5-10 minutes to ensure no excess moisture dilutes the dressing.
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2
In a small mixing bowl or glass jar, prepare the vinaigrette by whisking together the olive oil, fresh lemon juice, tahini, grated garlic, cumin, salt, and pepper until the mixture is emulsified and creamy.
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3
If the red onion feels too sharp, soak the minced pieces in a small bowl of ice water for 5 minutes, then drain and pat dry; this mellows the bite while keeping the crunch.
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4
In a large, wide mixing bowl, combine the drained sprouted lentils, diced cucumber, halved cherry tomatoes, and diced red bell pepper.
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5
Add the prepared red onion and the chopped parsley and mint to the lentil mixture. Gently toss with large spoons to distribute the herbs evenly.
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6
Pour about three-quarters of the lemon-tahini dressing over the salad. Toss thoroughly so every lentil and vegetable is coated in the zesty film.
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7
Taste the salad. Sprouted lentils can absorb quite a bit of salt; add more salt, pepper, or the remaining dressing if needed for a punchier flavor.
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8
Gently fold in the crumbled feta cheese, being careful not to over-mix so the cheese stays in distinct white chunks rather than dissolving into the dressing.
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9
Transfer the salad to a chilled serving platter or keep it in the bowl. Sprinkle the toasted sunflower seeds over the top just before serving to maintain their crunch.
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10
Let the salad sit at room temperature for about 10 minutes before serving to allow the flavors to marry, then give it one final gentle toss.
💡 Chef's Tips
If sprouting lentils at home, ensure they have just a tiny 1/8-inch tail for the best 'snap' texture. To make this vegan, swap the feta for diced avocado or salt-cured olives for that necessary briny kick. Always use flat-leaf parsley over curly; the flavor is more robust and the texture is far superior for salads. Don't skip the tahini in the dressing—it acts as an emulsifier and adds a subtle creaminess that rounds out the acidity of the lemon. If making ahead, keep the dressing and sunflower seeds separate until 30 minutes before serving to prevent the vegetables from softening.
🍽️ Serving Suggestions
Serve alongside grilled lamb chops or za'atar-spiced chicken skewers for a complete Mediterranean feast. Pair with a crisp, chilled Sauvignon Blanc or a dry Sparkling Rosé to complement the lemon and mint notes. Scoop it up with warm, toasted pita bread or sturdy flaxseed crackers for a light lunch. Serve as a refreshing side to a creamy roasted eggplant dip (Baba Ganoush) and warm olives. Pack into wide-mouth mason jars for a healthy, protein-rich meal prep option that stays fresh for 3 days.