Fructose Free Pomegranate & Mint Lemony Lentils
Bright, jewel-toned, and packed with texture, this lentil salad is the kind of dish that looks like it took serious effort but comes together with minimal fuss. Green lentils simmer until just tender, then get tossed while still warm in a zippy dressing of fresh lemon juice, lemon zest, olive oil, turmeric, and cumin — so every lentil soaks up that golden, citrusy flavor. Pomegranate arils add little bursts of tartness, torn mint brings freshness, and the green tops of spring onions keep things light and easy to digest. Managing fructose intake often means giving up dishes that rely on onion bulbs, garlic, or high-fructose fruits, but this recipe is thoughtfully built around ingredients that sidestep those triggers — using only the green onion tops and keeping the fruit component to a modest handful of pomegranate arils. Dry-roasted pumpkin seeds are an optional finishing touch that adds a satisfying crunch without complicating the ingredient list. The whole thing works beautifully served warm straight from the pot or at room temperature, making it just as practical for a weeknight dinner as it is for packing into a lunch container the next day.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
Learn more →Ingredients
4 servings
- 1 cup green lentils, rinsed
- 3 cups water
- ½ tsp salt, plus more to taste
For the dressing
- 3 tbsp extra virgin olive oil
- 3 tbsp fresh lemon juice (from about 1 ½ lemons)
- 1 tsp lemon zest
- ½ tsp ground turmeric
- ¼ tsp ground cumin
- ¼ tsp black pepper
For finishing
- ½ cup pomegranate arils
- ¼ cup fresh mint leaves, roughly torn
- 3 green onions (green tops only), thinly sliced
- 2 tbsp dry-roasted pumpkin seeds (optional)
Instructions
- 1
Combine the rinsed lentils, water, and 1/2 tsp salt in a medium saucepan and bring to a boil over high heat. Reduce the heat to a gentle simmer and cook, uncovered, until the lentils are tender but still hold their shape, 20–25 minutes. Drain through a fine-mesh strainer and spread on a large plate or sheet pan to cool for 5 minutes.
- 2
While the lentils cook, whisk together the olive oil, lemon juice, lemon zest, turmeric, cumin, and black pepper in a large mixing bowl until combined.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!