Mediterranean Brown Masoor Dal Salad
Whole brown masoor dal (sabut masoor) tossed with crisp Mediterranean vegetables and a bright lemon-garlic herb dressing. Naturally gluten-free, high-protein, and vegan without the feta. Plan the soak the night before; assembly takes 30 minutes.
Equipment
- Medium saucepan
- Mixing bowl
- Whisk
Ingredients
For the Salad
- 1 cup dry whole brown masoor dal sabut masoor; soaked overnight and drained
- 1 medium cucumber diced
- 1 cup cherry tomatoes halved
- 1/3 cup Kalamata olives pitted and halved
- 1/2 small red onion finely diced
- 1/2 cup roasted red peppers jarred; roughly chopped
- 1/4 cup fresh parsley chopped
- 2 tablespoons fresh mint chopped
- 1/2 cup crumbled feta optional; skip for vegan
For the Lemon Herb Dressing
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 small garlic clove finely grated
- 2 tablespoons fresh cilantro or 1 teaspoon fresh thyme leaves; finely chopped
- Salt and black pepper to taste
Instructions
Cook the Lentils
- Soak the whole masoor dal in plenty of cold water for at least 2 hours, or overnight. Drain and rinse before cooking.
- Add the soaked lentils to a medium saucepan with 3 cups fresh water and a pinch of salt. Bring to a boil over medium-high heat.
- Reduce heat to a steady simmer, cover, and cook for 18-22 minutes. Start checking at 18 minutes. The lentils are done when tender with a firm bite: no chalky centre, no squish.
- Drain immediately and spread on a wide plate to cool to room temperature.
Make the Dressing
- Whisk olive oil, lemon juice, grated garlic, cilantro (or thyme), salt, and pepper together in a small bowl.
Assemble
- Add the cooled lentils to a large mixing bowl along with cucumber, cherry tomatoes, olives, red onion, roasted red peppers, parsley, and mint.
- Pour the dressing over and toss gently to combine.
- Taste and adjust seasoning: add more lemon juice for brightness, salt for depth.
- Let the salad rest for 10 minutes before serving. Top with crumbled feta if using.
Notes
Do not skip the soak. Whole masoor needs it. The skins stay intact and the lentils cook more evenly when pre-soaked.
Dress the lentils while still slightly warm; they absorb flavour much better than fully cold lentils.
Cilantro gives a brighter, more aromatic dressing; thyme gives a more classic earthy Mediterranean flavour. Both are delicious.
Store leftovers in an airtight container in the refrigerator for up to 2 days. The salad gets more flavourful as it sits.
For a more filling meal, stir in 1/2 cup cooked quinoa before serving.
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