A quick and easy vegetarian side dish, this Mediterranean lentil salad with grape-mint vinaigrette is the perfect make ahead recipe that tastes better with time. Made with 1oo% Welch's grape juice, the vinaigrette can be added to just about any salads!
Ahh..fresh Concord grapes… You can search high and low for these purple berries (yes, they are berries!) here in Texas, but you'll most likely walk away disappointed. However, if by chance you do succeed, please let me know. I shall be there in a jiffy! Thankfully, I can get my hands on 100% Concord grape juice in less than 10 minutes. Living so close to a grocery store is an incredible blessing that I often take for granted.
I’m sure you've heard the saying, “eat the rainbow.” Color truly does matter when it comes to fruits and vegetables because it’s a reflection of its special phytonutrient content. While phytonutrients aren’t essential for our survival, unlike vitamins and minerals, they help prevent disease and optimize our body’s potential to function properly.
Personally, I do a pretty good job of consuming red, orange/yellow, green, and other colorful produce. However, like most Americans, I don’t consume enough purple/blue colored fruits and vegetables. The deep hue is due primarily to their anthocyanin content, a powerful antioxidant known especially for its heart health benefits.
Welch’s 100% grape juice contains whole Concord grapes (including the skin and the seeds) that have been harvested and pressed at the peak of their quality and flavor. While it doesn’t contain any added sugars, portion size still matters! A 4 oz. glass of Welch’s grape juice = 1 serving (½ cup) of fruit.
One way I like to enjoy the juice during the brutal Texas summer months is to add it to salad dressings to be tossed into cold, refreshing salads. So I introduce you to this Mediterranean Lentil Salad.
Grape + fresh mint + balsamic vinegar = a force to be reckoned with...in your mouth that is 😉
This simple dressing can be drizzled into just about any salad (I also love it in fruit salads!), but since grape + mint + feta cheese is another flavor combination that I adore, I decided to go Mediterranean.
I suggest making this salad ahead of time to allow for the ingredients to fully integrate with each other in the refrigerator. At first, the sweetness of the grape gets your attention and then the subtle but unmistakably refreshing mint sweeps across your palate just as you’re about to take the next bite.
This is the perfect side dish to take to your next picnic, BBQ, potluck, or to enjoy by yourself after a long day, with your dog watching you like a hawk (welcome to my life).
Disclaimer: "My Recipe for the Welch’s Recipe Contest. By posting this recipe I am entering a contest sponsored by Welch’s and am eligible to receive prizes."
Ingredients
Salad
- 1 cup lentils
- 2 cups water
- ½ cup diced cucumbers
- ½ cup diced cherry tomatoes
- 3 tablespoons feta cheese
- 1 tablespoon fresh mint roughly chopped
Grape-mint vinaigrette
- ⅓ cup Concord grape juice
- ⅓ cup extra virgin olive oil
- 2 tablespoons balsamic vinegar
- ½ teaspoon dijon mustard
- 1-2 teaspoons roughly chopped mint
- salt and pepper to taste
Instructions
- Wash and rinse the lentils. Put in a small saucepan and pour water over them. Bring to a boil then lower to simmer, cooking until tender, about 20-25 minutes. Drain the lentils and return them to the pot. Set aside to cool completely.
- In a small bowl, whisk together juice, vinegar, and dijon mustard. Whisking constantly, slowly pour in oil, until dressing is thickened. Stir in mint and season with salt and pepper.
- In a large bowl, add the lentils and the rest of the ingredients. Dress the salad (start with ¼ cup and add more if desired). Toss to coat. Refrigerate for at least 1 hour before serving.
felicia | Dish by Dish says
Hi Min! Hope you and Tim have been good 🙂
I'd love to include your Mediterranean Lentil Salad with Grape Mint Vinaigrette in a vegetarian meals roundup that I'm preparing for Parade Magazine (to be published in Sept).
If you're fine with it, could I use one of your photos with a linkback to your original post (https://www.mjandhungryman.com/mediterranean-lentil-salad-with-grape-mint-vinaigrette/)?
Let me know your thoughts & thanks so much in advance!
Cheers,
Felicia
felicia | Dish by Dish says
Hey Min!
I wanted to let you know that the vegetarian round up is now up on Parade Magazine (https://communitytable.parade.com/433722/felicialim/12-easy-vegetarian-meals-that-meat-lovers-will-also-enjoy/)
Would love if you could share it with your followers as it’s getting quite a bit of traction!
Thanks so much once again for letting me include your recipe!
EA-The Spicy RD says
Great idea to use grape juice in the dressing! And mint, lentils, and feta too? This is my kind of salad Min-yum!!! Hope the Texas heat isn't too brutal for you this summer-you know you have an open invitation to stay with me anytime in San Diego 🙂
Min says
Thanks, EA! I went to a picnic today and oh boy...I literally melted...I may have to take you up on your offer..very.very soon!
Vasu Thorpe says
You seriously have the best vegetarian recipes! Yum!!
Alex Caspero MA,RD (@delishknowledge) says
Cannot get enough of this recipe idea! I am a HUGE lentil salad fan- I swear I eat lentils more than just about any food. Love the idea of this grape vinaigrette! I always use lemon juice in my dressings, why not grape juice?
Min says
I LOVE lentils but Tim not so much. Hopefully he'll come around soon..until then, I shall keep "sneaking" it into his lunches ;). Wait..perhaps that's not such a great idea. I need to actually watch him eat it! lemon, grapes, oranges, strawberries, blueberries...they were all meant for dressings 😉
Sarah @ SnixyKitchen says
Oh man - this looks much like a lentil salad I'm currently working on! Your grape mint vinaigrette sounds incredible - I'm imagining the burst of flavor it must add to these lentils!
Min says
Ooh can't wait to see what you come up with! Bet it's going to be delish!!
Serena says
Love the pic of your life with dog watching all! And love the 'sweet wine' flavors I'll be this dressing brings to the salad!
Min says
Yes, my black shadow...I'm never alone. No matter what I do, there's always a set of piercing eyes watching me. Can't wait for you to try, Serena!!
Kari @ bite-sized thoughts says
What a delicious salad, and dressing. You've reminded me that it's been too long since I've cooked lentils!
McKenzie says
I love how simple, yet creative this salad is, Min! This is the kind of recipe I'd love to make at the beginning of the week and keep on hand for quick lunches. Pinning now 🙂
Emily @SinfulNutrition says
Lentil salads are some of my favs! Definitely adding this to the list!
Rebecca @ Strength and Sunshine says
Such a fabulous flavored vinaigrette!
Alanna says
Wow, this lentil salad looks delicious! I do not eat far enough lentils, although I adore them. I've realized after reading this post that I also don't eat enough purple/blue foods! Stocking up this week for sure 😉
Min says
I'm definitely trying to amp up my purple/blue food intake. I just purchased purple cabbage today 😉
Elizabeth @ Enjoy Every Bite says
This looks deliciously fresh and so different from anything else I make. Pinning!
Deanna Segrave-Daly says
Is it bad that I want to drink that grape vinaigrette? I always use OJ in my salad dressing so why not grape juice? Looking forward to trying this as I also love lentils but don't cook them as much as I should.
Min says
Nope not at all! You'll seriously love the grape + mint combo if you don't already ;). I just cooked up a HUGE batch of lentils (I don't know what I was thinking), and I'm hoping they freeze well.
Liz - Meal Makeover Mom says
What a yummy recipe packed w/ super food: grape juice, lentils, fresh herbs. Love it. Pinning now 🙂
Traci | Vanilla And Bean says
Delicious salad, Min! The dressing alone sounds like it would add an interesting depth of flavor to the salad - what a fabulous combination! Lentils are sooo good! Good luck in the competition!
Rachel @ athletic avocado says
This salad sounds very tasty, especially with that vinaigrette! I bet grape and mint go amazing together!