Name: Mediterranean Lentil Salad
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 1 cup dry green or brown lentils, rinsed; 3 cups water or vegetable broth; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1/4 red onion, finely chopped; 1/4 cup kalamata olives, sliced; 1/4 cup crumbled feta cheese (optional); 2 tablespoons chopped fresh parsley; 2 tablespoons chopped fresh mint; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon red wine vinegar; 1 garlic clove, minced; Salt and pepper to taste

Mediterranean Lentil Salad is a vibrant, nutrient-packed dish that combines hearty lentils with fresh vegetables and a tangy vinaigrette. Perfect as a light lunch, a wholesome side dish, or a meatless main course, this salad showcases the bold and refreshing flavors of the Mediterranean diet.

Why You’ll Love This Recipe

This Mediterranean Lentil Salad is ideal for those seeking a healthy and satisfying meal that’s easy to prepare and rich in flavor. Lentils are a great source of plant-based protein and fiber, making this dish both filling and nutritious. The combination of crisp cucumbers, juicy tomatoes, red onions, and fresh herbs adds a refreshing crunch and brightness, while the olive oil and lemon dressing brings everything together with a zesty kick. It’s also naturally gluten-free and vegan, making it suitable for various dietary preferences.

ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

Green or brown lentils
Cherry tomatoes
Cucumber
Red onion
Kalamata olives
Fresh parsley
Fresh mint (optional)
Olive oil
Lemon juice
Red wine vinegar
Garlic
Salt
Black pepper
Feta cheese (optional)

directions

Rinse the lentils thoroughly and cook them in a pot of boiling water until tender but not mushy, about 20–25 minutes. Drain and let cool.
While the lentils are cooking, dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and slice the olives.
In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, salt, and black pepper to create the dressing.
In a large mixing bowl, combine the cooled lentils with the chopped vegetables and olives.
Pour the dressing over the salad and toss gently to combine.
Add chopped fresh parsley and mint, and stir to incorporate.
If desired, top with crumbled feta cheese just before serving.
Chill in the refrigerator for at least 30 minutes to allow the flavors to meld.

Servings and timing

This recipe yields approximately 4 to 6 servings.
Preparation time: 15 minutes
Cook time: 25 minutes
Chill time: 30 minutes
Total time: 1 hour 10 minutes

Variations

Add grains: Mix in cooked quinoa or bulgur for added texture and nutrition.
Include protein: Add grilled chicken, shrimp, or canned tuna for a non-vegetarian twist.
Use different herbs: Try dill or basil instead of mint and parsley.
Change the dressing: Use balsamic vinegar or add a touch of Dijon mustard for a different flavor profile.
Make it dairy-free: Omit the feta cheese or use a dairy-free alternative.

storage/reheating

Store the salad in an airtight container in the refrigerator for up to 4 days. The flavors will continue to develop over time.
This salad is best enjoyed cold or at room temperature. Reheating is not recommended as it may alter the texture and freshness of the vegetables and herbs.

FAQs

How do I keep the lentils from becoming mushy?

To prevent mushiness, cook the lentils just until they are tender but still hold their shape. Avoid overcooking and drain them promptly.

Can I use canned lentils?

Yes, canned lentils can be used for convenience. Be sure to rinse and drain them well before adding them to the salad.

Is this recipe vegan?

Yes, this recipe is vegan if you omit the optional feta cheese or use a plant-based substitute.

Can I make this salad ahead of time?

Absolutely. This salad actually tastes better after chilling for a few hours, making it a perfect make-ahead dish.

What type of lentils should I use?

Green or brown lentils are ideal for this salad because they hold their shape well after cooking.

Can I freeze this salad?

Freezing is not recommended, as the fresh vegetables and herbs will lose their texture when thawed.

How can I reduce the sharpness of raw onion?

Soaking the chopped onion in cold water for 10 minutes before adding it to the salad helps mellow its flavor.

Can I use bottled lemon juice?

Fresh lemon juice is recommended for the best flavor, but bottled lemon juice can be used in a pinch.

What other vegetables can I add?

Bell peppers, artichoke hearts, or roasted eggplant can be great additions for extra flavor and variety.

Is this salad suitable for meal prep?

Yes, it holds up well in the fridge for several days, making it a great option for meal prepping lunches or dinners.

Conclusion

Mediterranean Lentil Salad is a delicious and nutritious dish that’s easy to make and full of bold flavors. With its combination of wholesome ingredients, refreshing vegetables, and zesty dressing, it’s a perfect addition to your weekly meal plan. Whether you serve it as a side or a main course, this salad is sure to satisfy.