Low Iodine Pomegranate & Mint Lemony Lentils
Green lentils dressed in bright lemon and warm spice are already a winning combination, but the burst of pomegranate arils and torn fresh mint take this dish somewhere genuinely special. The turmeric and cumin give the dressing a golden, earthy depth while the citrus keeps everything feeling light and vibrant — it's the kind of salad that disappears fast at a dinner table. For anyone navigating a low-iodine approach, this recipe is a natural fit: it leans entirely on fresh produce, dried spices, olive oil, and plain lentils cooked in water, with no seafood, dairy, or iodized salt required (just use non-iodized salt and you're set). The green onion tops add a gentle bite without the stronger punch of the bulb, and the optional pumpkin seeds bring a satisfying crunch if you want a little extra texture. Everything comes together in one bowl after a simple simmer, making cleanup as easy as the cooking itself. Serve it warm straight from the pot or let it come to room temperature — either way, the flavors only get better as the lentils soak up that lemony dressing.
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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)
Can be omitteddry-roasted pumpkin seeds
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.
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