Fresh Lentil Salad with Feta, Mint & Orange
A bright, well-balanced lentil salad made with green lentils, dates, cucumber, pistachios, feta, and a citrus-forward orange–Dijon vinaigrette. This salad provides all nine essential amino acids through complementary ingredients and delivers fiber, plant-based protein, healthy fats, and a range of vitamins and minerals using simple, whole foods.
Ingredients
Lentils
- 1½ cups dried green lentils (French green / lentilles du Puy preferred)
- Water, well salted, for cooking
Salad
- Cooked green lentils, cooled
- 1 cup dried dates, finely chopped
- 1 cup cucumber, diced
- 1/4 cup fresh mint, finely chopped
- 1/2 cup red onion, very finely diced
- 1/2 cup feta, crumbled
- 1/2 cup pistachios, roughly chopped
- Zest of 1 orange
Dressing
- 1/2 cup extra virgin olive oil
- Juice of 1 large orange
- 2 tbsp red wine vinegar
- 1 garlic clove, minced
- 2 tsp Dijon mustard
- 1 tbsp honey, more to taste if needed
- 1 tsp kosher salt
- 1/2 tsp fresh cracked pepper
Instructions
- Rinse the lentils under cold water. Add them to a pot of generously salted water and bring to a boil. Reduce to a gentle simmer and cook until just tender but not mushy, about 18–25 minutes. Drain well and spread the lentils out to cool completely.Place the diced red onion in a small bowl of ice water and let sit for 30 seconds to 1 minute, then drain thoroughly. This step is optional but recommended, it helps keep the onion crisp, removes harsh bitterness, and prevents the red onion from overpowering the salad.Prepare the dressing. If using a food processor, combine the orange juice, red wine vinegar, garlic, Dijon mustard, honey, kosher salt, and black pepper. With the motor running, slowly drizzle in the olive oil until the dressing is smooth and emulsified.If using an immersion blender, place all ingredients in a tall container and blend until emulsified. Taste and adjust sweetness if needed.In a large bowl, combine the cooled lentils, dates, cucumber, mint, red onion, pistachios, and orange zest. Toss gently to distribute the ingredients evenly.Add about half to two thirds of the dressing and toss until lightly coated. Fold in the feta just before finishing to keep it intact.Allow the salad to rest for at least 15 minutes before serving. For best flavor, refrigerate for several hours or up to overnight, then bring to room temperature before serving.
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