Lentil and Avocado Salad with Feta
This Lentil and Avocado Salad with Feta is a delightful combination of simple, wholesome ingredients that pack a punch of flavor and nutrition. With its hearty lentils, creamy avocado, tangy feta cheese, and refreshing lemon vinaigrette, this salad offers a perfect balance of textures and tastes. It's an ideal choice for a healthy, filling lunch or a light, satisfying dinner that won’t weigh you down.
The humble lentil serves as the foundation of this dish. Known for their earthy flavor and impressive nutritional profile, lentils absorb the bold flavors of the dressing beautifully. Pair them with ripe avocados and salty feta cheese, and you have a salad that’s as nutritious as it is tasty. This recipe is simple to prepare, making it perfect for busy weeknights or quick meal prep.
What Makes This Lentil and Avocado Salad Special?
This salad has several qualities that make it stand out as a healthy and delicious option:
- Nutritionally Balanced: Lentils are loaded with fiber and plant-based protein, while avocados provide healthy fats and essential vitamins. This salad is not only satisfying but also provides a well-rounded source of nutrients.
- Quick and Easy to Prepare: Despite its gourmet appeal, this salad is incredibly simple to make. With a handful of ingredients and minimal preparation, you can have a flavorful dish ready in under 30 minutes.
- Perfect for All Occasions: Whether you’re serving this as a side dish, a standalone meal, or bringing it to a potluck, it fits any occasion. It’s a great choice for meal prep as well since the ingredients hold up well over time.
- Customizable: This salad is easy to tweak to suit your taste or dietary preferences. You can add more vegetables, swap out herbs, or even include grilled chicken for a more protein-packed meal.
Nutritional Benefits of Lentils and Avocados
Lentils have long been a staple in vegetarian and vegan diets for a reason. They’re a rich source of protein, making them an excellent meat substitute. They also provide a wealth of fiber, which aids in digestion and helps keep you feeling full longer. On top of that, lentils are loaded with important vitamins and minerals, such as iron, folate, and magnesium.
Avocados, meanwhile, are famous for their heart-healthy monounsaturated fats. These fats can help lower bad cholesterol and promote good heart health. Avocados are also rich in potassium, a mineral that helps regulate blood pressure, and provide significant amounts of vitamins like C, E, and K. Adding avocado to your salad not only enhances the flavor but also boosts the absorption of fat-soluble vitamins in other ingredients.
Feta cheese adds a nice salty contrast to the creamy avocado and mild lentils. While it’s higher in sodium, a little feta goes a long way in terms of flavor. Plus, it offers a dose of calcium and protein to round out the salad.
The Flavor Profile: A Harmony of Tastes and Textures
One of the things that makes this Lentil and Avocado Salad with Feta so enjoyable is its unique combination of flavors and textures:
- Creaminess from the Avocado: The avocado adds a smooth, buttery texture that contrasts perfectly with the lentils' firmness.
- Tanginess from the Feta: Feta cheese brings a sharp, salty tang that complements the other ingredients beautifully.
- Freshness from the Lemon Vinaigrette: The lemon vinaigrette adds a refreshing zing that ties everything together, enhancing the dish’s overall brightness.
- Herbaceous Notes: Fresh herbs like parsley or cilantro contribute a burst of freshness that elevates the dish, making it taste even more vibrant and lively.
- Earthiness from Lentils: Lentils offer a mild, nutty flavor that grounds the salad and balances the richness of the avocado and feta.
How to Make Lentil and Avocado Salad with Feta
This recipe is as simple as it is delicious. You’ll begin by cooking the lentils until they are tender but not mushy. Once they’ve cooled, you’ll toss them with diced avocado, crumbled feta cheese, and fresh herbs of your choice. The dressing is a simple yet zesty lemon vinaigrette made with olive oil, fresh lemon juice, garlic, Dijon mustard, and a touch of honey.
Tips for the Best Lentil and Avocado Salad:
- Perfect Lentils: Be careful not to overcook the lentils. You want them tender but still firm enough to hold their shape in the salad.
- Choose Ripe Avocados: Use avocados that are ripe but still firm. This will ensure they hold up in the salad and don’t become mushy.
- Dress Just Before Serving: To keep the avocado from browning and to maintain the salad’s freshness, add the avocado and dressing right before serving.
- Play Around with Herbs and Veggies: While the classic combination of parsley and cilantro is delicious, feel free to experiment with different herbs or vegetables for added variety.
Customizing Your Lentil and Avocado Salad
This recipe is highly adaptable, so don’t hesitate to put your own spin on it. Here are a few ideas to inspire you:
- Add More Vegetables: Try adding chopped cucumbers, bell peppers, or cherry tomatoes to the mix for extra color and crunch.
- Try a Different Cheese: Not a fan of feta? You can swap it out for goat cheese, blue cheese, or even parmesan, depending on your preference.
- Incorporate Whole Grains: For a heartier version of the salad, add cooked quinoa, farro, or bulgur wheat.
- Add a Protein: This salad pairs wonderfully with grilled chicken, shrimp, or even poached eggs for a more filling meal.
- Spice It Up: Add some heat with a sprinkle of red pepper flakes or a dash of your favorite hot sauce.
How to Store and Serve
This Lentil and Avocado Salad with Feta is perfect for meal prep. You can make the lentils ahead of time and store them in the fridge. The salad will keep for a couple of days if stored in an airtight container, but it's best to add the avocado and dressing just before serving to keep everything fresh and vibrant.
It’s also a versatile dish that pairs well with a variety of mains, such as grilled meats or fish. Or, enjoy it on its own as a light but satisfying meal.
Final Thoughts
The Lentil and Avocado Salad with Feta is a versatile, nutrient-packed recipe that’s perfect for anyone looking to enjoy healthy, delicious food without spending too much time in the kitchen. The combination of hearty lentils, creamy avocado, and tangy feta with the bright lemon vinaigrette makes this salad a standout, whether you’re serving it for lunch, dinner, or even a picnic. Try it once, and it’s sure to become a favorite in your weekly meal rotation.
Lentil and Avocado Salad with Feta Recipe
Ingredients
Directions
Cook Lentils: Rinse the lentils and cook them in 2 cups of water. Bring to a boil, reduce to a simmer, and cook for 20 minutes or until tender. Drain and let them cool.
Prepare Vegetables: Dice the avocado, cucumber, and onion. Halve the cherry tomatoes and chop the parsley.
Make Dressing: In a small bowl, whisk together the olive oil, balsamic vinegar, honey, salt, and pepper.
Assemble Salad: In a large bowl, combine the cooled lentils, avocado, cherry tomatoes, cucumber, red onion, parsley, and feta cheese.
Dress Salad: Pour the dressing over the salad and gently toss to combine.
Serve: Divide into 4 portions and enjoy.
4 servings
300g
- Amount per serving
- Calories320
- % Daily Value *
- Total Fat 13g17%
- Total Carbohydrate 32g12%
- Protein 17g
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Lentil and Avocado Salad with Feta is one of many healthy recipe ideas that you can find on our recipe page.
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Ingredients
Directions
Cook Lentils: Rinse the lentils and cook them in 2 cups of water. Bring to a boil, reduce to a simmer, and cook for 20 minutes or until tender. Drain and let them cool.
Prepare Vegetables: Dice the avocado, cucumber, and onion. Halve the cherry tomatoes and chop the parsley.
Make Dressing: In a small bowl, whisk together the olive oil, balsamic vinegar, honey, salt, and pepper.
Assemble Salad: In a large bowl, combine the cooled lentils, avocado, cherry tomatoes, cucumber, red onion, parsley, and feta cheese.
Dress Salad: Pour the dressing over the salad and gently toss to combine.
Serve: Divide into 4 portions and enjoy.
