Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Mediterranean Lentil Salad – Fresh & Healthy

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews
  • Author: Lily Carter
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 5โ€“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

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

  1. Cook the Lentils:

    1. Rinse the lentils under cold water.
    2. In a medium pot, bring 3 cups of water or vegetable broth to a boil.
    3. Add the lentils and salt, reduce heat to a simmer, and cook for 18-20 minutes, or until tender but not mushy.
    4. Drain and let cool completely.
  2. Prepare the Dressing:

    1. In a small bowl or jar, whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, oregano, and black pepper.
  3. Assemble the Salad:

    1. In a large bowl, combine cooled lentils, cherry tomatoes, cucumber, red onion, feta cheese, parsley, mint, and olives.
    2. Drizzle the dressing over the salad and toss well to combine.
  4. Chill & Serve:

    1. Let the salad sit for at least 15-30 minutes for flavors to meld.
    2. 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)