Mediterranean Diet Walnuts & Thyme Lentil Salad Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN
Lentils are tiny legumes packed with a powerhouse of nutrition, making them a staple in the Mediterranean diet. Rich in protein, fiber, vitamins, and minerals, lentils provide a nourishing base for countless dishes. One delightful way to enjoy their benefits is in a refreshing salad. This is by far one of my favorite methods to use lentils since it's easy and very delicious.
Why You Should Try This Mediterranean Diet Walnuts & Thyme Lentil Salad Recipe?
Plant-Based Protein: Lentils serve as an excellent source of plant-based protein, making this salad a satisfying and nutritious option for anyone trying to add more plant sources of protein to their diet.
Fiber Rich: Loaded with fiber from both lentils and an array of colorful vegetables, this salad promotes digestive health and helps keep you feeling full and satisfied.
Heart & Brain Health: Walnuts are rich in omega-3 fatty acids, which have been linked to reducing inflammation and improving heart health. They are also beneficial for brain health, supporting cognitive function
Ingredients For One Serving:
1 cup cooked lentils
1/4 cup parsley
1/4 cup cucumber
1/4 cup tomatoes
1/4 cup green bell peppers
1/4 cup shallot
1/2 medium avocado
1/4 cup walnuts
Dressing:
Fresh thyme
1 Tbsp cherry wine vinegar
Chili flakes, salt, pepper.
1 tsp Dijon mustard
Total Nutrition:
Calories: 550 kcal per serving
Protein: 25g
Fat: 29g
Carbohydrates: 55g
Fiber: 25g
*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.
Directions:
In a large bowl, combine cooked lentils, chopped parsley, diced cucumber, sliced tomatoes, diced green bell peppers, finely chopped shallot, diced avocado, and chopped walnuts.
In a separate small bowl, whisk together fresh thyme leaves, cherry wine vinegar, chili flakes, salt, pepper, and Dijon mustard to make the dressing.
Pour the dressing over the salad and toss gently to combine, ensuring all ingredients are evenly coated.
Serve immediately as a refreshing main dish or chill in the refrigerator for a couple of hours to allow the flavors to meld.
Enjoy your nutritious and delicious Mediterranean Diet Walnuts & Thyme Lentil Salad! Mayazbites Tip: Feel free to customize this recipe! Add any vegetable you like or your favorite choice of beans to boost your protein content.
Some Nutrition Benefits of Walnuts:
Heart Health: Walnuts are rich in omega-3 fatty acids, which have been linked to reducing inflammation and improving heart health. Incorporating walnuts into your diet may help lower cholesterol levels and decrease the risk of heart disease.
Brain Health: The omega-3 fatty acids found in walnuts are also beneficial for brain health, supporting cognitive function and potentially reducing the risk of age-related cognitive decline.
Antioxidants: Walnuts are a good source of antioxidants, including polyphenols and vitamin E, which help protect cells from damage caused by free radicals. These antioxidants may contribute to overall health and reduce the risk of chronic diseases.
Other Mediterranean Diet Salad Recipes:
You Might Also Like:
