Low Iodine Pomegranate & Mint Lentil Salad with Cucumber

Total time50 min

Prep time15 min

Cook time25 min

4.6

(14)

Low Iodine Pomegranate & Mint Lentil Salad with Cucumber

This salad is a genuinely exciting way to eat well when you're navigating strict iodine limits — bright, filling, and packed with flavors that feel anything but restrictive. Green or French lentils form a hearty, protein-rich base, and because they're cooked simply in water with a little salt, there's no guesswork about hidden additives. The dressing leans on fresh lemon juice, extra virgin olive oil, cumin, and turmeric, which means bold, layered flavor without reaching for anything off the approved list. Crisp cucumber, jewel-like pomegranate arils, and torn mint leaves fold in at the end, turning a simple grain bowl into something that looks genuinely stunning on the table. Using only the green tops of scallions is a smart, intentional choice here — a small detail that keeps the recipe on track while still delivering that mild allium bite. Everything comes together in one bowl with minimal cleanup, and the salad holds up well if you want to make it ahead and let the dressing soak into the lentils. It's the kind of recipe that makes a therapeutic diet feel like a choice rather than a compromise.

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Ingredients

4 servings

For the lentils

1 cup green or french lentils, rinsed
2 ½ cups water
½ tsp salt

For the dressing

3 tbsp extra virgin olive oil
3 tbsp fresh lemon juice (from about 1 large lemon)
1 tsp ground cumin
½ tsp ground turmeric
¼ tsp black pepper
¼ tsp salt

For the salad

1 english cucumber, diced (about 2 cups)
¾ cup pomegranate arils
½ cup fresh mint leaves, roughly torn
3 scallions (green tops only), thinly sliced
¼ cup flat-leaf parsley, roughly chopped (optional)

Instructions

1
Combine the rinsed lentils, water, and ½ 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 any remaining water and spread the lentils on a large plate or sheet pan to cool for 10 minutes.
2
While the lentils cool, whisk together the olive oil, lemon juice, cumin, turmeric, black pepper, and ¼ tsp salt in a small bowl until the dressing is uniform and slightly thickened.

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