Mediterranean Hearty Lentil Salad with Olives, Cherry Tomatoes & Cucumbers
This vibrant lentil salad is fresh, filling, and full of Mediterranean goodness — earthy lentils tossed with juicy cherry tomatoes, crisp cucumbers, briny olives, and a zesty lemon-olive oil dressing. Perfect as a light lunch, side dish, or vegetarian main!
⏱️ Time:
Prep Time: 15 minutes
Cook Time: 20–25 minutes (for lentils)
Total Time: 40 minutes
Ingredients
For the Salad:
1 cup dry green or brown lentils (or 2 1/2 cups cooked)
1 1/2 cups cherry tomatoes, halved
1 cup cucumber, diced
1/3 cup red onion, finely chopped (or shallots)
1/3 cup Kalamata olives, halved or sliced
1/4 cup chopped fresh parsley (or a mix of parsley and mint)
Optional: 1/3 cup crumbled feta or diced avocado for topping
For the Dressing:
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice (plus more to taste)
1 tsp lemon zest
1 garlic clove, minced
1 tsp Dijon mustard (optional for creaminess)
Salt and black pepper to taste
Instructions:
1. Cook the Lentils:
Rinse lentils under cold water.
In a pot, combine lentils with 3 cups water. Bring to a boil, then reduce heat and simmer uncovered for 20–25 minutes, until tender but not mushy.
Drain and let cool slightly.
2. Prep the Veggies:
While lentils cook, chop tomatoes, cucumbers, red onion, olives, and parsley.
3. Make the Dressing:
In a small bowl, whisk together olive oil, lemon juice, zest, garlic, mustard, salt, and pepper.
4. Assemble the Salad:
In a large bowl, combine lentils, vegetables, and parsley.
Pour dressing over the top and toss gently to coat.
Adjust seasoning and add more lemon juice or salt to taste.
5. Serve:
Top with feta or avocado if using.
Serve chilled or at room temperature.
Garnish with extra herbs or a drizzle of olive oil.
Notes & Tips:
Lentils can be cooked up to 3 days ahead and stored in the fridge.
Use French green lentils for the best texture (they hold their shape well).
Add-ins: sun-dried tomatoes, roasted red peppers, or chopped artichokes.
Add chickpeas or quinoa to boost protein and fiber even more.
❓ Frequently asked questions FAQ:
Q: Can I use canned lentils?
A: Yes! Rinse and drain well. Use about 2.5 cups cooked lentils.
Q: How long does it last in the fridge?
A: It keeps well for up to 4 days in an airtight container — great for meal prep!
Q: Can I make this vegan?
A: It’s naturally vegan if you skip the feta or use a plant-based version.
Q: What to serve it with?
A: Pair it with grilled fish, chicken, or stuffed pita for a full meal.
Nutritional Information
Calories: 320
Protein: 15g
Fat: 12g
Carbs: 36g
Fiber: 10g
Sugar: 4g