Looking for a fresh, nutritious, and diabetes-friendly recipe to enjoy this summer? Our Mediterranean Lentil Summer Salad checks all the boxes. Packed with fibre-rich lentils, colourful vegetables, and zesty Mediterranean flavours, this salad is as satisfying as it is healthy. It’s an excellent option for people living with type 1 diabetes, offering a steady source of energy without spiking blood sugar levels. Whether you’re prepping lunch for the week or serving a light side at your next BBQ, this dish is simple to make and full of flavour.
(adapted from Breakthrough T1D)
Ingredients for the salad
- 1 cup dry green lentils
- 1 English cucumber, chopped
- 1 cup cherry tomatoes, halved
- ½ red onion, diced
- ½ cup fresh mint, chopped
- 1 can hearts of palm, chopped
Ingredients for the dressing
- 1/3 cup olive oil
- 2 limes, juiced
- 2 cloves garlic, mashed
- 1 tablespoon Dijon mustard
- 1½ teaspoons sea salt
- 1 teaspoon ground black pepper
Directions
Start by preparing your lentils; rinse and drain your lentils thoroughly, then add them to a saucepan with three cups of water and a generous pinch of sea salt. Bring the lentils to a boil, then once they’re boiling, cover the pan, reduce the heat to “low”, and let your lentils simmer for about 25 minutes. While your lentils are simmering, prepare the rest of your salad. Wash and chop your cucumber, tomatoes, red onion, hearts of palm, and mint, and set them aside. Then, in a separate bowl, add all of your dressing ingredients together and whisk them to combine. Taste and adjust salt and pepper levels as needed / desired.
Once your lentils are finished, strain the water from them and rinse them with cold water to cool. Then, add your cooled lentils to a large bowl along with the rest of your vegetables. Finally, pour your dressing on top and toss to fully combine. Once your salad is done, serve it right away, or store any leftovers in an airtight container, in the fridge, for up to one week. Enjoy!
Estimated carb count per serving: ~10g
