60-Second Lemon Dill Lentil Salad is rinsed canned lentils tossed with lemon juice, chopped dill, olive oil and feta. Lentils are small, round legumes that add protein and fiber to salads. The minute timing works only when you start with canned or pre-cooked lentils. That shortcut makes the dish fit lunch, meal prep and last-minute sides.
Table of Contents
- What Goes Into the Bowl
- How Do You Assemble It in a Minute?
- Why Rinse the Lentils First?
- What Nutrition Does It Provide?
What Goes Into the Bowl
Northern Valley Indian Health lists a base of 2 rinsed 15-ounce cans of lentils or 3 cups cooked brown or green lentils. It tosses them with 1/3 cup lemon juice, 1/3 cup chopped dill, olive oil and feta (60-second lemon-lentil salad formula).
MichiganPlum publishes a Greek-style version with cucumber, tomatoes, olives and feta. It uses 1 cup rinsed dried lentils, cooked ahead, with parsley, dill, lemon juice and olive oil.
How Do You Assemble It in a Minute?
Use canned or pre-cooked lentils because dry lentils need time. Montana State University Extension says lentils cook in 25-50 minutes without soaking, so they are not instant from dry (lentil cooking-time guide).
Set out everything before the clock starts. Then toss and serve.
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- Drain and rinse canned lentils, then add to a large bowl.
- Pour over 1/3 cup lemon juice and olive oil to taste, then toss.
- Fold in 1/3 cup chopped dill and crumbled feta, then serve.
Why Rinse the Lentils First?
Penn State Extension advises draining and rinsing canned beans and lentils to remove up to 40% of added sodium (sodium-reduction advice for canned legumes). Montana State Extension likewise directs rinsing canned beans under cold water before adding to salads.
Rinsing also washes away cloudy canning liquid for cleaner lemon flavor. Shake dry in a colander so the dressing clings instead of pooling.
What Nutrition Does It Provide?
Fiber and Fork, citing USDA FoodData Central, reports one cup of boiled unsalted lentils supplies about 230 calories (lentil nutrition data). The same cup provides 17.9 g protein, 15.6 g fiber, 358 mcg folate and 6.6 mg iron. Harvard T.H.
Chan School of Health describes lentils as low in sodium and saturated fat and high in potassium, fiber, folate and antioxidant polyphenols. Taste and Nourish, citing USDA FoodData Central, notes raw lemon provides about 53 mg vitamin C per 100 g. That acidity brightens the salad and helps the body absorb the non-heme iron in lentils.
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