Lentil Cucumber Mint Salad
A refreshing lentil salad that supports gentle digestion and fiber variety.
High Fiber
Protein Rich
Antioxidant Rich
86%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from lentils and vegetables.
- Includes polyphenol-rich mint and fresh herbs.
- Simple, quick assembly for a gut-friendly meal.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
2 servings
Lentils
200
gram
Cucumber salad
1
piece
Fresh Mint
10
leaves
Olive Oil
2
tablespoon
Lemon Juice
1
tablespoon
Drop, salt
0.5
teaspoon
Black Pepper
0.25
teaspoon
Instructions
1
Cook the lentils according to package instructions until tender, then drain and let cool.
2
Chop the cucumber into small cubes and set aside.
3
Finely chop the fresh mint leaves.
4
In a large bowl, combine the cooled lentils, cucumber, and mint.
5
Drizzle with olive oil and lemon juice, then season with salt and black pepper.
6
Toss everything together until well combined.
7
Serve immediately or refrigerate for 30 minutes to allow flavors to meld.
Nutrition
365 kcal
Calories
18.7 g
Protein
42.8 g
Carbohydrates
16.1 g
Fiber
4.5 g
Sugar
14.4 g
Fat
2.0 g
Saturated fat
0.5 g
Salt
FAQ
What are the main ingredients in Lentil Cucumber Mint Salad?
Cooked lentils, cucumber, and fresh mint with a simple dressing.
How do I cook the lentils for this salad?
Rinse green or brown lentils and simmer 18–25 minutes until just tender; drain and cool.
Can I use canned lentils?
Yes—rinsed and drained to remove excess liquid; they save time.
How should I dress the salad?
Toss with olive oil and lemon juice, and season with salt and pepper (add herbs if you like).
How long do leftovers keep in the fridge?
About 3–4 days in an airtight container.
Is this salad vegan and gluten-free?
Yes; naturally vegan and gluten-free. If you add other ingredients, check labels.
Can I customize with other vegetables or herbs?
Yes; you can add bell pepper, tomato, radish, or swap mint for parsley or cilantro.
How can I make it more filling or add protein?
Add protein-rich extras like chickpeas, quinoa, feta (if not vegan), or toasted nuts/seeds.
What are the health benefits of this salad?
Lentils provide fiber for digestion; cucumber adds hydration; mint offers aroma and polyphenols; it’s a light, plant-forward option.