Hot Pepper and Garlic Infused Mediterranean Lentil Salad

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A vibrant lentil salad tossed with a hot pepper and garlic dressing, perfect for a nutritious and flavorful vegetarian meal. This Mediterranean-inspired vegan recipe (vegetarian), ready in about 35 minutes, pairs brown lentils, water, red bell pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 25 min Serves 4 Mediterranean cuisine 220 cal/serving
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Ingredients

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Instructions

  1. Step 1: Place 1 cup rinsed brown lentils and 3 cups water in a medium pot and bring to a boil over high heat. Reduce to a simmer and cook uncovered for 20-25 minutes until lentils are tender but not mushy. Drain any excess water and let lentils cool.
  2. Step 2: In a large bowl, combine cooled lentils with 1 diced red bell pepper, 1 diced medium cucumber, 1/4 cup finely chopped red onion, and 1/4 cup chopped fresh parsley.
  3. Step 3: In a small bowl, whisk together 3 tbsp extra virgin olive oil, 1 tsp red chili flakes, 3 minced garlic cloves, 2 tbsp lemon juice, 1 tsp salt, and 1/2 tsp black pepper until emulsified.
  4. Step 4: Pour the hot pepper and garlic dressing over the lentil mixture and toss gently to combine. Let the salad rest for 10 minutes to allow flavors to meld before serving.

Frequently asked questions

How long does Hot Pepper and Garlic Infused Mediterranean Lentil Salad take to make?

Total time is about 35 minutes (10 min prep + 25 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Hot Pepper and Garlic Infused Mediterranean Lentil Salad?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep brown lentils from drying out.

Can I substitute ingredients in Hot Pepper and Garlic Infused Mediterranean Lentil Salad?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Hot Pepper and Garlic Infused Mediterranean Lentil Salad for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Hot Pepper and Garlic Infused Mediterranean Lentil Salad vegetarian?

Yes — this recipe is tagged vegetarian, vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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