Try this Ikaria lentil salad recipe! Packed with fennel, herbs, and Mediterranean flavors, it’s a healthy dish for any occasion
Ikaria Lentil Salad is a wonderful Mediterranean dish, based on the traditions of Ikaria – a Greek island famous for the longevity of its inhabitants. This vibrant, herb-filled salad combines hearty lentils with fresh fennel, aromatic herbs and a simple olive oil dressing. It is not only delicious but also a powerhouse of nutrition, perfectly reflecting the principles of the Mediterranean diet.
Ikaria is one of the blue regions of the world, where people live remarkably long lives. What is the secret? A diet rich in plant-based ingredients, olive oil and simple but delicious dishes like this salad. In this recipe, you will learn how to recreate this healthy and wholesome dish in your own kitchen.
Here’s a recipe for Ikaria Lentil Salad, inspired by Greek cuisine flavors, using fennel and herbs:
Ikaria Lentil Salad Recipe
- Serves: 4-6
- Prep time: 15 minutes
- Cook time: 25 minutes
Ingredients:
- 1 cup (200 g) dried brown or green lentils, rinsed and drained
- 4 cups (1 liter) water
- 1 medium fennel bulb, thinly sliced (reserve leaves for garnish)
- 1 small red onion, thinly sliced
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh dill, chopped
- 2 tablespoons fresh mint, chopped
- 1/3 cup (80 ml) extra-virgin olive oil
- 2 tablespoons vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon dried oregano
- Salt and black pepper, to taste
- 1/4 cup crumbled feta cheese (optional)
Directions:
- Cook the lentils: In a medium saucepan, combine the rinsed lentils and water. Bring to a boil, then reduce heat and simmer for about 20-25 minutes, or until the lentils are tender but not mushy. Drain the lentils and set aside to cool slightly.
- Prepare the vegetables: While the lentils are cooking, thinly slice the fennel bulb and red onion. Halve the cherry tomatoes.
- Make the dressing: In a small bowl, whisk together the olive oil, vinegar, Dijon mustard, oregano, salt, and pepper until emulsified.
- Make the salad: In a large salad bowl, toss together the cooked lentils, fennel pieces, red onion, cherry tomatoes, parsley, dill, and mint. Pour the dressing over the salad and gently toss to coat everything evenly.
- Serve: Transfer the salad to a serving dish. Top with feta cheese (if using) and garnish with fennel fronds. Serve at room temperature or chilled.
Read more : How to Make Perfect Okinawan Purple Sweet Potato Fries
Tips:
- For a little crunch, sprinkle toasted pine nuts or walnuts on top before serving.
- This salad goes wonderfully with grilled fish or crusty whole grain bread.
- For a vegetarian option, omit the feta cheese.
Enjoy this nutritious and delicious dish inspired by the longevity-promoting cuisine of Ikaria, Greece!
Glocery shop for Ikaria Lentil Salad Recipe
To prepare the Ikaria Lentil Salad with Fennel and Herbs, you may need the following ingredients and kitchen tools:
Ingredients:
- Dried Lentils: Bob’s Red Mill Green Lentils, 27-ounce
- Extra-Virgin Olive Oil: Kirkland Signature Organic Extra Virgin Olive Oil, 2 Liters
- Vinegar: Vinegar, 17 Ounce
- Dijon Mustard: Maille Original Dijon Mustard, 7.5 Ounce
- Dried Oregano: McCormick Gourmet Organic Oregano, 0.75 Ounce
- Feta Cheese (optional): Athenos Traditional Feta Cheese, 6 Ounce
Note: Fresh produce such as fennel bulb, red onion, cherry tomatoes, parsley, dill, and mint are best purchased from local markets to ensure freshness.
Kitchen Tools:
- Saucepan: Cuisinart Chef’s Classic Stainless Steel 1-Quart Saucepan with Cover
- Salad Bowl: Lipper International Acacia Wave Serving Bowl, Large
- Chef’s Knife: Victorinox Fibrox Pro Chef’s Knife, 8-Inch
- Cutting Board: OXO Good Grips Utility Cutting Board
- Measuring Cups and Spoons: U-Taste 10 Piece Measuring Cups and Spoons Set in Stainless Steel
- Whisk: OXO Good Grips 11-Inch Balloon Whisk
These products will assist you in preparing the Ikaria Lentil Salad with Fennel and Herbs. Enjoy your cooking!
Read more : Sardinia Minestrone Soup: A 30-Minute Recipe for Healthy Living
Conclusion
Ikaria Lentil Salad is more than just a dish – it’s a celebration of Greek heritage and the Mediterranean way of life. Full of flavor and packed with health benefits, this is a recipe you’ll want to make again and again. Whether you’re following the Blue Zone Diet or just looking for a delicious, nutrient-dense salad, this recipe is a winner.
FAQ
How long can I store the salad?
You can store it in an airtight container in the refrigerator for up to 3 days. The flavor will deepen over time, making it even more delicious.
Can I use canned lentils instead of dried lentils?
Yes, but rinse them well to remove excess sodium or any canned flavor.
What goes well with this salad?
This salad pairs nicely with grilled fish, roasted vegetables, or crusty bread.
Is this salad gluten-free?
Yes, this recipe is naturally gluten-free.
Can I make this ahead of time for meal prep?
Sure! Make it a day in advance and refrigerate it to let the flavors meld.
