This Mediterranean lentil salad is a light, fresh, and nutrient-packed dish perfect for any meal. Made with hearty lentils, crisp vegetables, and a zesty dressing, it’s a delicious way to enjoy a healthy and satisfying salad.
Why You’ll Love This Recipe?
This salad is full of vibrant flavors and textures, making it an easy go-to for meal prep or a quick side dish. It’s protein-packed, naturally vegan, and bursting with Mediterranean-inspired ingredients.
Ingredients
Here’s a quick peek at what you’ll need. The full ingredient list is below:
- dry green or brown lentils (or 2½ cups cooked lentils)
- water or vegetable broth
- salt
- cherry tomatoes, halved
- cucumber, diced
- red onion, finely diced
- crumbled feta cheese (optional for vegan, substitute with dairy-free feta or omit)
- fresh parsley, chopped
- fresh mint, chopped
- kalamata olives, sliced
- extra virgin olive oil
- fresh lemon juice
- red wine vinegar
- Dijon mustard
- garlic, minced
- dried oregano
- black pepper
Cook the Lentils
If using dried lentils, rinse them under cold water and cook according to package instructions. Drain and let them cool before assembling the salad.
Prepare the Vegetables
Chop the cherry tomatoes, cucumber, red onion, and parsley into bite-sized pieces.
Make the Dressing
Whisk together olive oil, lemon juice, minced garlic, salt, and pepper in a small bowl.
Assemble the Salad
Combine the lentils and chopped vegetables in a large bowl. Drizzle with the dressing and toss to coat evenly.
Add Finishing Touches
If using feta cheese, crumble it over the salad just before serving. Adjust seasoning as needed.
Expert Tips and Tricks
- Use French or green lentils for the best texture.
- Let the salad sit for 10-15 minutes to allow flavors to meld.
- Add kalamata olives or roasted red peppers for extra Mediterranean flair.
Recipe Variations and Possible Substitutions
- Swap feta for goat cheese or omit for a dairy-free option.
- Use quinoa instead of lentils for a different grain base.
- Add chickpeas for extra protein.
Serving and Pairing Suggestions
This salad pairs beautifully with grilled chicken, seafood, or a side of warm pita bread. It also works as a standalone meal for a light and refreshing lunch.
Storage and Reheating Tips
Store leftovers in an airtight container in the fridge for up to four days. Serve chilled or at room temperature for the best taste.
FAQs
Can I make this salad ahead of time?
Yes! It actually tastes better after a few hours as the flavors meld together.
Do I have to use fresh parsley?
Fresh parsley adds brightness, but you can substitute with dried parsley if needed.
Can I use canned lentils?
Absolutely! Just rinse and drain them well before using.
What’s the best way to cook lentils?
Simmer them in water with a pinch of salt until tender but not mushy, about 20-25 minutes.
Conclusion
This Mediterranean lentil salad is a fresh and healthy dish that’s easy to make and incredibly versatile. Whether as a side or main, it’s a flavorful way to enjoy lentils!
Print
Mediterranean Lentil Salad – Fresh & Healthy
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 5–7 servings 1x
- Category: Salad, Side Dish
- Method: No-Cook (after lentils are cooked)
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
This Mediterranean Lentil Salad is a refreshing, protein-packed dish loaded with vibrant flavors from fresh vegetables, herbs, and a tangy lemon dressing. Perfect as a side dish, meal prep option, or a light main course, this salad is hearty, nutritious, and bursting with Mediterranean goodness!
Ingredients
- 1 cup dry green or brown lentils (or 2 1/2 cups cooked lentils)
- 3 cups water or vegetable broth
- 1/2 teaspoon salt
- 1 cup cherry tomatoes, halved
- 1 small cucumber, diced
- 1/2 small red onion, finely diced
- 1/3 cup crumbled feta cheese (optional for vegan, substitute with dairy-free feta or omit)
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 1/4 cup kalamata olives, sliced
- 1/4 cup extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- 1/4 teaspoon black pepper
Instructions
-
Cook the Lentils:
- Rinse the lentils under cold water.
- In a medium pot, bring 3 cups of water or vegetable broth to a boil.
- Add the lentils and salt, reduce heat to a simmer, and cook for 18-20 minutes, or until tender but not mushy.
- Drain and let cool completely.
-
Prepare the Dressing:
- In a small bowl or jar, whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, oregano, and black pepper.
-
Assemble the Salad:
- In a large bowl, combine cooled lentils, cherry tomatoes, cucumber, red onion, feta cheese, parsley, mint, and olives.
- Drizzle the dressing over the salad and toss well to combine.
-
Chill & Serve:
- Let the salad sit for at least 15-30 minutes for flavors to meld.
- Serve chilled or at room temperature.
Notes
- Make it a meal: Add grilled chicken, shrimp, or chickpeas for extra protein.
- For a spicy kick, add a pinch of red pepper flakes.
- Storage: Store in an airtight container in the fridge for up to 4 days.
- Meal Prep Tip: The salad tastes even better the next day as the flavors develop!
Nutrition
- Serving Size: ~1 cup
- Calories: ~220 kcal
- Sugar: 3g
- Sodium: ~300mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 8g
- Protein: 9g
- Cholesterol: ~10mg (without feta: 0mg)
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