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Lentils have been a staple in Mediterranean cuisine for centuries, valued for their versatility and nutritional benefits. These small legumes are packed with protein, making them an excellent meat substitute for vegetarians and vegans. In addition to protein, lentils are a rich source of dietary fiber, which aids in digestion and helps maintain a healthy gut. They also provide a variety of essential vitamins and minerals, including iron, folate, and magnesium, contributing to overall well-being.

Cold Lentil & Feta Bowl

Discover the Chilled Mediterranean Lentil & Feta Bowl, a refreshing and nutritious meal perfect for warm weather. This vibrant dish combines protein-packed lentils, fresh vegetables, and tangy feta cheese, making it a delightful option for lunch or dinner. Easy to prepare and customizable, it embodies the essence of the Mediterranean diet by focusing on whole foods and healthy ingredients. Explore this flavorful bowl that's both satisfying and good for your health!
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Ingredients
  

1 cup green or brown lentils

4 cups water

1 medium cucumber, diced

1 cup cherry tomatoes, halved

1/2 red onion, finely chopped

1 bell pepper (any color), diced

1 cup crumbled feta cheese

1/4 cup fresh parsley, chopped

1/4 cup fresh mint, chopped

1/4 cup olive oil

2 tablespoons red wine vinegar

1 tablespoon lemon juice

Salt and pepper, to taste

Instructions
 

Cook the Lentils: In a medium saucepan, combine the lentils and water. Bring the mixture to a rolling boil over high heat, then reduce the heat to low and let it simmer. Cook the lentils for about 20-25 minutes, or until they are tender yet still firm enough to hold their shape. Once cooked, drain any excess water and allow the lentils to cool completely.

    Prepare the Vegetables: While the lentils are cooling, take the time to chop the cucumber, cherry tomatoes, red onion, and bell pepper into small, bite-sized pieces. Place all the chopped vegetables in a large mixing bowl, making sure they are evenly combined.

      Make the Dressing: In a separate small bowl, whisk together the olive oil, red wine vinegar, lemon juice, and a generous pinch of salt and pepper until the ingredients are fully emulsified and the dressing is smooth. This will elevate the flavors of your salad!

        Combine Ingredients: Once the lentils are cool, gently fold them into the bowl of chopped vegetables. Pour the prepared dressing over the entire mixture and toss everything together gently, ensuring that all ingredients are well coated in the flavorful dressing.

          Add Feta and Herbs: Carefully fold in the crumbled feta cheese, along with the freshly chopped parsley and mint. Taste the mixture and adjust the seasoning, adding more salt and pepper as needed to suit your palate.

            Chill and Serve: Cover the bowl tightly with plastic wrap or a lid and refrigerate for at least 30 minutes. This chilling time allows the flavors to meld beautifully. Serve your Chilled Mediterranean Lentil & Feta Bowl in individual servings, garnished with additional herbs for a pop of color.

              Prep Time, Total Time, Servings: 15 mins | 1 hr | 4 servings

                - Presentation Tips: For an appealing presentation, serve in clear glass bowls to showcase the vibrant colors of the vegetables, and perhaps top each serving with an extra sprinkle of feta and a sprig of mint. Enjoy your refreshing meal!