Beluga Lentil Salad with Mint + Yogurt Dip

Oh, baby! We may have outdone ourselves with this delicious, fresh, and flavorful lentil salad that'll make for a protein-filled lunch or summer dinner. It combines the yummy flavors of mint, with a creamy yogurt dip, and the hearty lentils that pack in the nutrients.

Why you'll love this lentil salad:

• Fresh: I just find mint so refreshing and I love adding it to salads for a pop of flavor, especially in the summer
• Easy: This lentil salad will only take you around 35 minutes to prepare
• Filling: Thanks to the lentils, this salad isn't just any salad, it's one that will fill you right up

Ingredient Notes:

Lentils: For this recipe, I used Beluga Lentils from Silo. You may not be as familiar with this type of lentil, but they are seriously the caviar of the lentil family. They're small, nutrient-dense, and hold their shape while cooking, which means they are great for salads. Beluga lentils are a great source of iron and fiber, and you'll love the texture they bring to this salad.

Greek Yogurt: Greek yogurt is thicker than normal yogurt and contains more protein as well. I love using Greek yogurt as a healthy alternative to things like sour cream or mayonnaise in recipes because it not only adds protein, but it's healthier. In this recipe, it adds the perfect creaminess to the sauce.

Mint: Mint is such a fresh, and beautiful herb. You can add it to water, mojitos, or your salads! Mint is also good for your gut health and is rich in nutrients.

How to make lentil salad:

1. Place the olive oil in a medium pot over medium-high heat. 
2. Add the onion and cumin seeds. Cook for 2 – 3 minutes to soften and become fragrant.
3. Add the garlic, mix, and cook for another minute.
4. Rinse the Silo Black Beluga Lentils and add them to the pot.
5. Cook for 3 – 5 minutes to allow the lentils to soak in flavors.
6. Add the vegetable bullion paste, water, salt, and black pepper. 
7. Bring this to a boil and simmer for 20 minutes, or until the lentils are cooked through.
8. Scoop the lentils onto a large platter, allowing any excess liquid to stay behind. 
9. In a small bowl, combine Greek yogurt and lemon juice. Mix to combine.
10. Transfer the yogurt over top of the lentils and spread evenly with a spoon.
11. Pour the red wine vinegar around the edges of the plate and beluga black lentils. Add the chopped mint and lemon zest on top, then serve!

Expert Tips & FAQ:

Meal Prep: Prepare your salad a few days in advance! It can keep in the fridge for 4 – 5 days.

How can I make this lentil salad vegan? To make this vegan, use dairy-free Greek yogurt for the dressing.

Serving Suggestion: Make this salad for any potluck! It is full of incredible nutrients, and tastes delicious! It will be a huge hit.

Beluga Lentil Salad with Mint + Yogurt Dip

Prep time: 35 - 40 minutes

Serves 4

1 ½ tbsp. olive oil

1 small yellow onion, finely diced

4 garlic cloves, minced

½ tsp. cumin seeds

1 cup Silo Black Beluga Lentils

1 cup water

1 tbsp. vegetable bouillon paste 

1 tsp. kosher salt

1 tsp. ground black pepper

1 cup Greek yogurt

½ small lemon, juiced

1 tbsp. red wine vinegar

¼ cup fresh mint leaves, chopped

Zest of 1 lemon

Instructions

Place the olive oil in a medium pot over medium-high heat. 

Add the onion and cumin seeds. Cook for 2 – 3 minutes to soften and become fragrant.

Add the garlic, mix, and cook for another minute.

Rinse the Silo Black Beluga Lentils and add them to the pot.

Cook for 3 – 5 minutes to allow the lentils to soak in flavors.

Add the vegetable bullion paste, water, salt, and black pepper. 

Bring this to a boil and simmer for 20 minutes, or until the lentils are cooked through.

Scoop the lentils onto a large platter, allowing any excess liquid to stay behind. 

In a small bowl, combine the Greek yogurt and lemon juice. Mix to combine.

Transfer the yogurt over top of the lentils and spread evenly with a spoon.

 

Pour the red wine vinegar around the edges of the plate and beluga black lentils.

Add the chopped mint and lemon zest on top, then serve!

Notes:

Prepare your salad a few days in advance! It can keep in the fridge for 4 – 5 days.

To make this vegan, use dairy-free Greek yogurt for the dressing.

Make this salad for any potluck! It is full of incredible nutrients, and tastes delicious! It will be a huge hit.

Nutrition Facts

Serves 4

Amount Per Serving
Calories		209
% Daily Value*
Total Fat 9.9g		13%
	Saturated Fat 2.9g
	Trans Fat 0g
	Polyunsaturated Fat 1.2g
	Monounsaturated Fat 5.5g	0%
Cholesterol 9.3mg		3%
Sodium 453.7mg		20%
Total Carbohydrate 26.5g		10%
	Dietary Fiber 7.8g	28%
	Sugars 4.9g
Protein 10.2g		20%
Vitamin A1% Vitamin C