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
Scale
- 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)