The best lentil salad with roasted peppers
Lentils are plant proteins and can successfully replace a meat meal. I love them for their versatility and because they are inexpensive.
Today I’d like to introduce you to a delicious brown lentil salad. The protein-rich base of brown lentils is jazzed up with roasted red peppers, feta cheese chunks, tomatoes, fresh parsley, red onions, garlic, and kalamata olives.
This brown lentil salad is a great meal to incorporate into your weight loss diet plan. It will keep you fuller longer because it contains a hearty combination of protein, fiber, and healthy fats. It is great as a hearty main dish as well as a side dish.
Salads are my favorite and easiest way to incorporate more lentils into my diet.
Lentils are a great addition to a vegetarian diet. They are high in protein, potassium, and fiber.
If you are looking for more lentil salad inspiration, check out my other two recipes: Healthy Lentil Quinoa Salad and Sweet Potato Brown Lentil Salad, which are a delicious blend of flavors and textures.
What are the ingredients for this lentil salad?
One can of 400 g cooked brown lentils (240 g if drained).
One red onion, finely diced
Two cloves of garlic, chopped
A good handful of chopped parsley
One tomato or a few cherry tomatoes, diced
Two roasted red peppers, diced
100 g organic feta, in chunks
12 organic kalamata olives (pitted or unpitted) or your preferred variety
1 tablespoon organic apple cider vinegar
2 tablespoons extra virgin olive oil
1 teaspoon dried organic oregano
Salt and pepper to taste.
Note: I used brown lentils because they retain their texture, while red/yellow lentils work best in soups and stews because of their mushy texture.
I find green and brown lentils work great in salads because they retain their shape.
Salt: Be careful how much salt you add to your salad because Kalamata olives, feta cheese, and even canned lentils also contain salt.
Lentils and estrogen:
Although lentils are a great source of plant protein and fiber, you need to be careful and enjoy them in moderation, especially if you suffer from endometriosis.
However, they are a great addition to your diet if you are menopausal. They are rich in protein, potassium, and fiber.
Lentils and endometriosis:
Lentils are a rich source of phytoestrogens, which can lead to estrogen dominance if eaten regularly. If you have endometriosis or another estrogen-dominance condition, remember that moderation is key to avoiding hormonal imbalance, even when it comes to healthy foods.
Opt for organic lentils, as conventional lentils are heavily sprayed with pesticides that contain xenoestrogens that can trigger endometriosis flare-ups.
Lentils and menopause:
As estrogen levels drop during menopause, eating foods containing phytoestrogens is thought to balance hormones, combat estrogen deficiencies, and support your health during this time.
Eating foods with estrogenic properties (such as lentils, green beans, beans, cashews, almonds, berries, etc.) can be an alternative to hormone replacement therapy.
How to prepare this recipe for brown lentil salad?
Preparation time: 30 minutes
Makes two servings
Step 1: Marinate the onion (optional).
Note: I prefer to marinate the onions because they are too strong and I have a sensitive stomach. Marinating makes the onions easier to digest and mellows the onion flavor.
Place the finely chopped onion, salt, one tablespoon of apple cider vinegar, two tablespoons of olive oil, and one teaspoon of dried oregano in a medium bowl.
Mix until the onion is evenly coated.
Let it sit for at least 30 minutes.
Step 2 Roast the red peppers.
You can also buy jarred roasted red peppers at the store.
For small quantities, I prefer to roast them myself on the flame of the stove.
Place the peppers directly on the flame.
Use tongs to turn the peppers over on all sides.
When the peppers are evenly charred, place them in a medium bowl and cover.
Let them steam for 30 minutes. This will allow you to easily peel off the skin.
Peel and seed them.
Cut them into bite-sized pieces.
Step 3 Rinse the lentils.
Put the brown lentils in a colander.
Rinse them under cold water, and drain them.
Step 4: Mix the ingredients
Add the lentils to the onion marinade and stir.
Mix in the remaining ingredients: roasted peppers, garlic, chopped parsley, olives, tomatoes, and feta pieces.
Stir until everything is evenly mixed.
Season with salt and pepper to taste.
Let the lentil salad sit for at least an hour to allow the flavors to combine.
Note: If you suffer from endometriosis or other estrogen dominance condition, try incorporating arugula into your daily salad. Arugula (wild rocket) has amazing anti-cancer and anti-estrogen effects. It rids the body of harmful estrogen, which is responsible for breast cancer, endometriosis, etc. Opt for organic arugula to avoid pesticides that mess with your hormones.
If you recreate this recipe for brown lentil salad with roasted peppers, I’d love to hear about it.
Leave a comment below or take a photo and tag me on Instagram @healthywomanstyle.
Wishing you a fall full of inspiration and good things,
With love and gratitude,
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