Easy Mediterranean Lentil Salad
This lentil salad is a healthy Mediterranean-inspired dish made with hearty lentils, crisp vegetables, olive oil, and herbs. It’s refreshing, nutritious, and perfect as a light meal, side dish, or meal-prep option.
Prep Time: 15 minutes
Cook Time: 20 minutes (for lentils)
Total Time: 35 minutes
Serves: 4
Ingredients
For the Salad
1 cup green or brown lentils
1 cucumber, diced
1 cup cherry tomatoes, halved
½ red onion, finely chopped
½ red bell pepper, diced
½ cup Kalamata olives, sliced
½ cup feta cheese, crumbled
2 tbsp fresh parsley, chopped
2 tbsp fresh mint, chopped
For the Dressing
3 tbsp olive oil
2 tbsp lemon juice
1 clove garlic, minced
1 tsp Dijon mustard
½ tsp dried oregano
Salt & black pepper, to taste
Instructions
Cook the Lentils
Rinse lentils under cold water.
Place in a pot with 3 cups water, bring to a boil, then reduce heat and simmer for 18–20 minutes, until tender but not mushy.
Drain and let cool slightly.
Make the Dressing
In a small bowl, whisk together olive oil, lemon juice, garlic, Dijon mustard, oregano, salt, and pepper.
Assemble the Salad
In a large bowl, combine lentils, cucumber, tomatoes, onion, bell pepper, olives, feta, parsley, and mint.
Pour dressing over and toss gently to coat.
Chill & Serve
Refrigerate for 20–30 minutes for flavors to meld, or enjoy immediately.
Notes & Tips
Lentil choice: Green or brown lentils hold their shape best. Avoid red lentils (they turn mushy).
Extra flavor: Add roasted red peppers, sun-dried tomatoes, or artichoke hearts.
Protein boost: Top with grilled chicken, shrimp, or boiled eggs for a main dish.
Meal prep: Stays fresh in the fridge for 3–4 days.
Frequently Asked Questions
Q: Can I use canned lentils?
A: Yes! Use 2 cups canned lentils (rinsed & drained) to save time.
Q: Can this salad be served warm?
A: Definitely — toss freshly cooked warm lentils with the dressing and veggies for a cozy version.
Q: Is it vegan?
A: Yes, just skip the feta or replace it with vegan feta.
Nutritional Information
Calories: 280 kcal
Protein: 13 g
Carbs: 35 g
Fat: 11 g
Fiber: 12 g