Mediterranean Lentil Salad

Mediterranean Lentil Salad is a healthy, vibrant, and flavorful dish packed with protein, fiber, and fresh vegetables. This salad features tender lentils mixed with crisp cucumbers, juicy tomatoes, tangy feta cheese, and briny olives, all tossed in a zesty lemon and olive oil dressing. It’s a perfect dish for lunch, a side for dinner, or even a light, refreshing main meal. The combination of textures and Mediterranean flavors makes this salad both satisfying and delicious.

The best part about this Mediterranean Lentil Salad is that it’s not only nutritious but also incredibly easy to make. Lentils cook quickly and absorb the tangy dressing beautifully, and the fresh vegetables add crunch and brightness to every bite. Whether you’re looking for a quick meal prep option or a salad to bring to a picnic or potluck, this dish is versatile, filling, and packed with wholesome ingredients.

I love making this salad during the warmer months when I crave something light and refreshing but still want a meal that’s hearty and satisfying. It’s a great way to enjoy the flavors of the Mediterranean while getting a good dose of plant-based protein and fiber. Plus, it’s endlessly customizable—perfect for mixing and matching your favorite veggies, herbs, and toppings.

Why You’ll Love This Mediterranean Lentil Salad

1. Packed with Plant-Based Protein: Lentils are a great source of plant-based protein, making this salad a filling and satisfying meal or side dish.
2. Easy to Make: With simple ingredients and minimal prep, this salad comes together quickly and easily, making it perfect for busy weeknights or meal prep.
3. Full of Fresh Flavors: The fresh vegetables, feta cheese, and olives bring a burst of Mediterranean flavor to each bite, while the lemon dressing adds brightness and tang.
4. Great for Meal Prep: This salad stores well in the fridge, so you can make a big batch and enjoy it throughout the week. It’s also perfect for picnics, potlucks, or as a make-ahead dish for lunch.
5. Customizable: You can swap out ingredients, add more vegetables, or even make it vegan by omitting the feta. The possibilities are endless!

Preparation Time and Servings

• Prep time: 10 minutes
• Cook time: 20-25 minutes
• Total time: 30-35 minutes
• Yield: Serves 4-6
• Serving Size: Approximately 1 ½ cups of salad

Nutritional Information (per serving)

• Calories: 320 kcal
• Carbs: 40g
• Protein: 16g
• Fat: 11g
• Fiber: 13g
• Sugar: 5g

(These values are approximate and will vary depending on the exact ingredients used and portion sizes.)

Ingredients

Here’s what you’ll need to make this flavorful Mediterranean Lentil Salad:

For the Salad:

• 1 cup dried green or brown lentils (about 2 ½ cups cooked)
• 3 cups water or vegetable broth (for cooking the lentils)
• 1 small cucumber, diced
• 1 pint cherry tomatoes, halved
• ½ red onion, finely chopped
• ½ cup Kalamata olives, halved
• ½ cup crumbled feta cheese (optional)
• ¼ cup fresh parsley, chopped
• 2 tablespoons fresh mint, chopped (optional)

For the Lemon-Olive Oil Dressing:

• ¼ cup extra virgin olive oil
• 2 tablespoons fresh lemon juice (about 1 lemon)
• 1 tablespoon red wine vinegar
• 1 garlic clove, minced
• 1 teaspoon dried oregano
• ½ teaspoon Dijon mustard
• Salt and pepper, to taste

Optional Add-Ins:

• 1 avocado, diced, for creaminess
• Roasted red peppers, for extra sweetness
• Artichoke hearts, for a briny twist
• Sun-dried tomatoes, for intense, concentrated flavor
• Cucumbers or radishes, for extra crunch

Topping Suggestions:

• Toasted pine nuts or almonds, for added crunch and healthy fats
• Extra parsley or mint, for garnish
• Lemon wedges, for serving

Step-by-Step Instructions

Step 1: Cook the Lentils

1. Rinse the Lentils:

Start by rinsing the dried lentils under cold water in a fine-mesh sieve to remove any debris or dust. Drain well.

2. Cook the Lentils:

In a medium saucepan, combine the rinsed lentils and 3 cups of water (or vegetable broth for added flavor). Bring to a boil over medium-high heat, then reduce the heat to low and let the lentils simmer for 20-25 minutes or until they are tender but still firm (not mushy).

3. Drain and Cool:

Once the lentils are cooked, drain any excess water and let them cool to room temperature while you prepare the rest of the salad ingredients.

Step 2: Prepare the Vegetables

While the lentils are cooking, prep the vegetables:

• Cucumber: Dice the cucumber into small bite-sized pieces.
• Tomatoes: Halve the cherry tomatoes.
• Red Onion: Finely chop the red onion to add some tang and crunch.
• Olives: Slice the Kalamata olives in half.
• Feta Cheese: If using, crumble the feta cheese.
• Herbs: Finely chop the fresh parsley and mint.

Step 3: Make the Dressing

In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, oregano, Dijon mustard, salt, and pepper. Taste and adjust the seasoning to your liking. Set the dressing aside to allow the flavors to meld while the lentils finish cooking.

Step 4: Assemble the Salad

1. Combine the Ingredients:

In a large bowl, combine the cooled lentils with the diced cucumber, cherry tomatoes, chopped red onion, Kalamata olives, and crumbled feta cheese. Add the chopped parsley and mint for fresh, herby flavor.

2. Add the Dressing:

Pour the lemon-olive oil dressing over the salad and toss everything together until well combined. The lentils will soak up the dressing, making the salad even more flavorful.

3. Taste and Adjust:

Taste the salad and adjust the seasoning with more salt, pepper, or lemon juice if needed. If you like a bit more tang, add an extra splash of red wine vinegar.

Step 5: Serve and Enjoy

Your Mediterranean Lentil Salad is now ready to enjoy! Serve it as a main dish or a side, garnished with extra parsley, mint, or lemon wedges for an extra burst of freshness. For a heartier meal, serve it alongside grilled pita bread, hummus, or a slice of crusty bread.

How to Serve

• As a Main Dish: This salad is filling enough to be served as a main meal. Pair it with a slice of crusty bread or pita for a complete, satisfying lunch or dinner.
• As a Side Dish: Serve this salad as a side to complement grilled meats, roasted vegetables, or a Mediterranean-style spread with hummus, tzatziki, and falafel.
• For Meal Prep: This salad is perfect for meal prepping! Make a big batch and store it in the fridge for up to 3 days. The flavors get even better as they marinate together, making it an excellent make-ahead meal.

Additional Tips for Success

1. Don’t Overcook the Lentils: Be sure to cook the lentils until just tender but still firm. Overcooked lentils can become mushy, which will affect the texture of the salad.
2. Use Fresh Lemon Juice: Fresh lemon juice adds a bright, zesty flavor that bottled lemon juice can’t replicate. Be sure to use freshly squeezed lemon juice for the best results.
3. Add the Dressing While the Lentils are Warm: Adding the dressing while the lentils are still slightly warm helps them absorb the flavors more deeply. Toss everything together while the lentils are warm, then let the salad cool before serving.
4. Customize the Veggies: Feel free to add or swap out vegetables based on what you have on hand. Roasted peppers, artichoke hearts, or sun-dried tomatoes make great additions to this salad.
5. Let It Sit: If you have time, let the salad sit for 20-30 minutes before serving. This allows the flavors to meld together, making the salad even more flavorful.

Recipe Variations

This Mediterranean Lentil Salad is highly customizable, so feel free to get creative with the ingredients. Here are a few variations to try:

1. Vegan Mediterranean Lentil Salad:

To make this salad vegan, simply omit the feta cheese or replace it with a vegan cheese alternative. You can also add extra ingredients like avocado or toasted nuts to make the salad richer and creamier without dairy.

2. Mediterranean Quinoa and Lentil Salad:

For a heartier grain-based salad, add cooked quinoa to the lentils. Quinoa adds extra protein and texture, complementing the lentils while keeping the dish light and refreshing.

3. Mediterranean Lentil and Chickpea Salad:

Add 1 can of chickpeas (drained and rinsed) to the salad for extra protein and texture. Chickpeas add a nutty flavor and pair beautifully with the Mediterranean flavors of this salad.

4. Roasted Vegetable Lentil Salad:

For a warm and comforting version of this salad, roast vegetables like zucchini, eggplant, and bell peppers, then toss them with the lentils and dressing. Roasting the veggies intensifies their flavor and makes the salad even heartier.

5. Grilled Halloumi and Lentil Salad:

Top the salad with slices of grilled halloumi cheese for a delicious Mediterranean twist. Halloumi is a salty, firm cheese that’s perfect for grilling and adds a wonderful contrast to the fresh vegetables and lentils.

Freezing and Storage

Storing Leftovers:

Store any leftover salad in an airtight container in the refrigerator for up to 3 days. The flavors will continue to develop as the salad sits, making it a great option for meal prep or leftovers.

Freezing:

It’s not recommended to freeze this salad, as the fresh vegetables can become watery and lose their texture once thawed. However, you can freeze the cooked lentils separately for up to 3 months. Simply thaw them in the refrigerator overnight and add them to fresh vegetables and dressing when ready to serve.

Special Equipment

• Fine-Mesh Sieve: For rinsing the lentils thoroughly before cooking.
• Sharp Knife: For dicing the vegetables and herbs.
• Large Salad Bowl: Use a large bowl to toss all the ingredients together evenly.
• Small Whisk or Jar: For mixing the dressing ingredients.

Frequently Asked Questions

1. Can I use canned lentils for this recipe?

Yes! If you’re short on time, you can use canned lentils instead of cooking dried lentils. Just make sure to drain and rinse them well before adding them to the salad.

2. How do I keep the lentils from getting mushy?

To prevent mushy lentils, be sure to cook them until they’re tender but still hold their shape. It’s also helpful to cool the lentils slightly before tossing them with the other ingredients.

3. Can I make this salad ahead of time?

Absolutely! This salad can be made ahead of time and stored in the refrigerator for up to 3 days. In fact, the flavors often improve after sitting for a few hours or overnight, making it ideal for meal prep.

4. Can I make this salad gluten-free?

Yes, this salad is naturally gluten-free, as lentils and all the vegetables used are free from gluten. Just be sure to double-check your ingredients, especially if using store-bought dressings, to ensure they are gluten-free.

5. What other herbs can I use in this salad?

Fresh herbs like basil, cilantro, or dill can be used in place of or in addition to parsley and mint. They add a burst of fresh flavor that complements the Mediterranean ingredients well.

Conclusion

This Mediterranean Lentil Salad is a delicious and healthy way to enjoy the bold flavors of the Mediterranean in a quick, easy-to-make dish. With protein-packed lentils, fresh veggies, and a zesty lemon-olive oil dressing, it’s a meal that’s both light and satisfying. Whether you’re looking for a make-ahead lunch, a nutritious side dish, or a refreshing main course, this salad is the perfect choice.

I hope you enjoy making and eating this salad as much as I do! Feel free to customize it with your favorite vegetables, herbs, or add-ins to create your own version of this wholesome and flavorful dish.