Mediterranean Crunchy Lentil Salad with Kale and Green Olives
This salad combines hearty lentils with crunchy kale, cucumbers, bell peppers, and green olives for a refreshing yet satisfying Mediterranean-inspired dish. It’s full of texture and flavor — nutty lentils, briny olives, zesty lemon, and a hint of garlic. Perfect as a main dish or a side for grilled chicken or fish.
⏱ Time
Prep time: 15 minutes
Cook time: 20 minutes
Total time: 35 minutes
Ingredients
For the Salad
1 cup green or brown lentils, rinsed
3 cups water or vegetable broth
2 cups kale, finely chopped (stems removed)
½ cup green olives, sliced (Castelvetrano or Manzanilla work great)
1 small cucumber, diced
1 red bell pepper, diced
½ small red onion, finely chopped
¼ cup toasted almonds or sunflower seeds (for crunch)
¼ cup crumbled feta cheese (optional)
2 tbsp fresh parsley, chopped
1 tbsp fresh mint, chopped (optional but adds freshness)
For the Dressing
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp lemon zest
1 small garlic clove, minced
1 tsp Dijon mustard
½ tsp dried oregano
Salt and black pepper, to taste
Instructions
1. Cook the lentils:
Add lentils and water (or broth) to a saucepan.
Bring to a boil, then reduce heat and simmer uncovered for 15–20 minutes, until tender but not mushy.
Drain and let them cool.
2. Massage the kale:
Place chopped kale in a large bowl.
Add a drizzle of olive oil and a pinch of salt.
Gently massage with your hands for 1–2 minutes until the leaves soften and darken.
3. Prepare the dressing:
In a small bowl or jar, whisk together olive oil, lemon juice, lemon zest, garlic, mustard, oregano, salt, and pepper until emulsified.
4. Assemble the salad:
In the bowl with kale, add cooled lentils, olives, cucumber, bell pepper, red onion, parsley, mint, and nuts/seeds.
Pour over the dressing and toss gently to combine.
5. Top and serve:
Sprinkle with feta cheese if using.
Taste and adjust seasoning (add more lemon juice or salt as needed).
Serve immediately or chill for 30 minutes for a more developed flavor.
Notes & Tips
Make-ahead: This salad keeps well in the fridge for up to 3 days. Store dressing separately and mix before serving for the freshest texture.
Add protein: Great with grilled chicken, tuna, or boiled eggs.
Crunch factor: You can add roasted chickpeas or crushed pita chips for an extra crunch.
Vegan option: Skip the feta or use a vegan alternative.
❓ frequently asked questions FAQs
Q: Can I use canned lentils?
A: Yes! Drain and rinse them well before using. Reduce the salt in the dressing slightly.
Q: What type of olives work best?
A: Castelvetrano or Manzanilla for a mild, buttery flavor — Kalamata if you prefer a stronger, brinier taste.
Q: Can I use spinach instead of kale?
A: Yes, baby spinach or arugula works well — no need to massage them.
Nutritional Information
Calories: 280
Protein: 12g
Fat: 15g
Carbohydrates: 27g
Fiber: 8g
Sodium: 340mg