I live in on the Mediterranean so full disclosure – I love Mediterranean cuisine; from Spanish (my chosen home) to French and Middle Eastern, the vibrancy and freshness of flavour of each unique cuisine never disappoint. And they do salads SO much better than in West Yorkshire (where I grew up in the 80s and 90s). Lettuce, cucumber and tomato does not a delicious light meal make!
Luckily – things have moved on, even in the North of England, and the world has embraced Mediterranean style salads, packed with flavour, colour and texture – like this delicious and healthy combination of lentils, mint and pomegranate all topped with crumbly creamy feta and crunchy nuts and seeds! It really will leave your taste buds singing.
Not only is this salad packed with delicious ingredients, it’s also loaded with health benefits. Lentils are a great source of protein, fibre, and iron, while mint provides a refreshing and calming effect on the digestive system. Feta cheese adds a creamy tanginess and pomegranate seeds provide a burst of antioxidants and anti-inflammatory compounds.
This salad is perfect as a light lunch, side dish or even a bit of a picnic or dinner party addition. It’s sure to impress your guests with its beautiful colours and bold flavours.
So, let’s get started and discover the magic of this delicious lentil, mint, feta, and pomegranate salad!
Green lentil, Pomegranate and Mint Salad
AuthorSuzanneCategoryLight meals, Salads, Side dishesDifficultyBeginner
Rinse the lentils and pick out any debris or stones.
In a medium saucepan, combine the lentils, water, and salt. Bring to a boil, then reduce heat and simmer for 20-25 minutes, until tender but not mushy.
Drain any excess water and transfer the cooked lentils to a large mixing bowl.
Add the chopped cucumber, red onion and halved cherry tomatoes to the bowl.
In a small mixing bowl, whisk together the apple cider vinegar, olive oil, honey, turmeric and a pinch of salt and pepper to make the dressing.
Pour the dressing over the lentils, cucumber, and tomatoes and stir to coat.
Add the chopped mint and pomegranate seeds to the bowl and stir gently to combine.
Taste and adjust seasoning as needed with additional salt, pepper, or honey.
If desired, sprinkle crumbled feta cheese and/or walnuts or pumpkin seeds on top before enjoying as a side dish or light lunch.
Ingredients
Directions
Rinse the lentils and pick out any debris or stones.
In a medium saucepan, combine the lentils, water, and salt. Bring to a boil, then reduce heat and simmer for 20-25 minutes, until tender but not mushy.
Drain any excess water and transfer the cooked lentils to a large mixing bowl.
Add the chopped cucumber, red onion and halved cherry tomatoes to the bowl.
In a small mixing bowl, whisk together the apple cider vinegar, olive oil, honey, turmeric and a pinch of salt and pepper to make the dressing.
Pour the dressing over the lentils, cucumber, and tomatoes and stir to coat.
Add the chopped mint and pomegranate seeds to the bowl and stir gently to combine.
Taste and adjust seasoning as needed with additional salt, pepper, or honey.
If desired, sprinkle crumbled feta cheese and/or walnuts or pumpkin seeds on top before enjoying as a side dish or light lunch.
Health Benefits of my Green Lentil, Pomegranate and Mint Salad
Here are the health benefits of this salad if you’re wanting to show your hormones a bit of love in midlife:
- Green lentils and pomegranate seeds contain phytoestrogens that may help balance oestrogen levels in women during menopause
- Fresh mint has been shown to alleviate symptoms of menopause such as hot flashes and night sweats
- Cucumber and cherry tomatoes contain lignans that have oestrogen-like effects on the body, helping to balance hormone levels
- Apple cider vinegar and honey have both been shown to improve insulin sensitivity, which is important for hormone balance
- Olive oil is rich in monounsaturated fats, which can help improve hormone balance and reduce inflammation in the body
- Feta cheese is a good source of calcium, which is important for bone health during and after menopause
- Walnuts and pumpkin seeds contain omega-3 fatty acids, which can help reduce inflammation and improve hormone balance
This is the type of salad where you can experiment with ingredients too – leave out what you don’t have or don’t like and add in some more green leaves like spinach or switch mint for basil if you prefer. If you like a bit of heat (best avoided if you suffer from hot flushes or night sweats though) you might like to throw in a bit of chilli.
Let me know what you think of this recipe and what your favourite hormone supporting salads are. For more like it keep an eye on the blog. And if you’re interested in nutrition for midlife and menopause then head to my blog where you’ll find lots of posts offering practical tips for staying well in midlife and beyond.
If you like what you’ve read and would like more practical information and tips on nutrition, lifestyle and mindset for midlife women then I’d love it if you followed me at motherflushingmidlife at the social links below.
