Arugula and Cucumber Salad with Lentils and Feta
This Arugula and Cucumber Salad with Lentils and Feta is a refreshing and nutritious choice for any meal. Packed with fresh vegetables, protein-rich lentils, and the creamy texture of feta cheese, this salad is both satisfying and healthful. Here is how to make it, along with details about the key ingredients and their benefits.
This recipe is vegetarian and can be made vegan by omitting the feta cheese. The dressing is a basic light balsamic, so this salad is also great for those seeking a lower calorie option.
Key Ingredients
Lentils: Lentils are legumes known for their high protein and fiber content, making them an excellent base for vegetarian dishes. They are also rich in iron and folate. The lentils also give the salad a unique taste.
Arugula: Arugula, a leafy green with a peppery flavor, adds not only a distinctive taste but also packs a nutritional punch. It is loaded with vitamins A, K, and C, and has high levels of folate and calcium.
Cucumber: Cucumbers are high in water content, making them hydrating and low in calories. They provide small amounts of vitamins K and C, potassium, and magnesium. I love the crunch cucumbers add to the salad as well. You can use any kind of cucumber for this salad, but I plie to use either Armenian Cucumbers or English cucumbers.
Radishes: Radishes add an additional crunchy texture and a spicy kick to the salad. They are high in vitamin C, folate, and fiber.
Feta Cheese: Feta cheese provides a creamy texture and tangy flavor. It adds calcium and protein to the dish but should be consumed in moderation due to its sodium content.
Serving Suggestions
Serve this salad as as a standalone meal or as a side. I like it for a light lunch or dinner, but it works well with dinner dishes as well. For example, try paring it with something like fish or chicken which are a bit lighter. The heartiness of the lentils works well with those. Pollo Alla Valdostana is a good choice as are Turbot steaks.
Looking for more salads? Try these:
Arugula and Cucumber Salad with Lentils
This Arugula and Cucumber Salad with Lentils and Feta is an easy-to-make, flavorful dish that brings together a variety of textures and nutritional benefits. Whether you are looking for a light meal or a tasty side dish, this salad is a versatile choice.
Ingredients
- 1 14-oz. can lentils, rinsed and drained
- 2 cups baby arugula
- 1 English cucumber or Armenian cucumber, thinly sliced
- 3 radishes, thinly sliced
- 1/2 cup chopped parsley
- 2 tablespoons chopped fresh mint
- 1/4 cup pumpkin seeds
- 2 tablespoons apple cider vinegar
- 1 tablespoon freshly squeezed lemon juice
- 1 tablespoon balsamic vinegar
- 1 tablespoon extra-virgin olive oil
- 2 oz. feta cheese, crumbled
- Sea salt and black pepper, to taste
Instructions
- Combine Salad Ingredients: In a large serving bowl, mix together the lentils, arugula, cucumber, radishes, parsley, mint, and pumpkin seeds. Season with salt and pepper to taste.
- Prepare the Dressing: In a small jar, whisk together the apple cider vinegar, lemon juice, balsamic vinegar, and olive oil.
- Dress the Salad: Pour the dressing over the salad and toss to ensure everything is evenly coated.
- Add Feta: Crumble feta cheese over the top of the salad. If desired, garnish with extra mint leaves for an additional burst of freshness.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 228Total Fat: 8gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 13mgSodium: 219mgCarbohydrates: 28gFiber: 10gSugar: 5gProtein: 13g
Pinterest Pin Description: “Fresh and Flavorful! Try this easy recipe for Arugula and Cucumber Salad with Lentils and Feta. Packed with nutrients and perfect for any meal – it’s a salad that delivers both taste and health benefits. Pin this to refresh your salad game!”
Last Updated on May 15, 2024 by Carleen
