Persian Cucumber Salad with Lentils & Sprouts

Persian Cucumber Salad with Lentils & Sprouts

2 Reviews
From: EatingWell Magazine, May/June 2014

Quick-pickling adds bright flavor to this cucumber and lentil salad recipe, perfect for a simple lunch or as part of a larger meal. We like French green lentils for this salad because they hold their shape well when cooked. Look for them in natural-foods stores and well-stocked supermarkets.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • ½ cup champagne vinegar or rice vinegar
  • ¼ cup water
  • 1 dried hot chile, such as red Thai or chile de arbol, torn
  • 1 teaspoon sugar
  • ¾ teaspoon kosher salt, divided
  • ½ teaspoon dill seed
  • 2 cups halved and sliced unpeeled small cucumbers, preferably Persian or “mini”
  • 2 tablespoons golden raisins
  • A few sprigs fresh dill
  • ¼ cup nonfat plain Greek yogurt
  • 1½ tablespoons extra-virgin olive oil
  • Freshly ground pepper to taste
  • 1 cup cooked French green lentils
  • ⅓ cup crumbled feta cheese
  • 4 radishes, halved and thinly sliced
  • 2 scallions, thinly sliced
  • 3 tablespoons coarsely chopped fresh herbs, such as parsley, dill and cilantro
  • ½ cup microgreens or mixed sprouts


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  • Ready In

  1. Combine vinegar, water, chile, sugar, ½ teaspoon salt and dill seed in a small saucepan. Bring to a boil, then simmer for 2 minutes. Let cool slightly.
  2. Place cucumbers and raisins in a shallow bowl or glass dish along with dill sprigs. Carefully pour on the hot liquid. Refrigerate, stirring once or twice, for 20 minutes. Strain (reserving the pickling liquid); discard the chile and dill sprigs. Transfer 2 tablespoons of the liquid to a large bowl. (Reserve the remaining pickling liquid to pickle more vegetables or to use in a salad dressing, if desired.)
  3. Whisk the 2 tablespoons pickling liquid with yogurt, oil, pepper and the remaining ¼ teaspoon salt. Add the cucumber mixture, lentils, feta, radishes, scallions and herbs; gently toss to combine. Garnish with microgreens (or sprouts).

Nutrition information

  • Serving size: 1 cup
  • Per serving: 179 calories; 8 g fat(3 g sat); 4 g fiber; 19 g carbohydrates; 8 g protein; 20 mcg folate; 12 mg cholesterol; 6 g sugars; 0 g added sugars; 466 IU vitamin A; 8 mg vitamin C; 109 mg calcium; 2 mg iron; 188 mg sodium; 348 mg potassium
  • Carbohydrate Servings:
  • Exchanges: 1 starch, ½ vegetable, ½ lean meat, 1½ fat

Reviews 2

July 08, 2014
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By: Levi
A new favorite! This salad is a refreshing change on the usual. I love the surprise of the lightly pickled cucumbers with the raisins. The dressing is a creamy complement and the lentils add a heartiness that can make this an actual meal (especially for vegetarians).
April 28, 2014
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By: EatingWell User
This is a great light summery salad to pair with grilled meat. I made it last night with BBQ tri-tip. I left out the raisins because I don't like them but I definitely see the point of them. It is a little sour with the vinegar and yogurt...but I like that. Microgreens add a nice depth as well. Must try!
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