Fresh & Flavorful Mediterranean Lentil Salad
This Fresh and Flavorful Mediterranean Lentil Salad is a vibrant, protein-rich dish made with tender lentils, crisp vegetables, fresh herbs, and a bright lemon–olive oil dressing. It’s light yet satisfying, naturally filling, and perfect for lunch, dinner, or meal prep. Every bite is refreshing, herby, and balanced—no heaviness, just clean Mediterranean goodness.
Prep time: 15 minutes
Cook time: 20 minutes
Total time: 35 minutes
Ingredients
For the Salad
1 cup green or brown lentils (dry)
3 cups water
1 cucumber, finely diced
1 cup cherry tomatoes, halved
½ red onion, finely chopped
1 small red bell pepper, diced
¼ cup fresh parsley, finely chopped
2 tbsp fresh mint, finely chopped
2 tbsp fresh dill
¼ cup crumbled feta cheese
For the Lemon Dressing
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp lemon zest
1 small garlic clove, grated
½ tsp ground cumin
Salt & black pepper, to taste
Optional Add-Ins
Kalamata olives, sliced
Toasted walnuts or almonds
Avocado cubes
Instructions
1. Cook the Lentils
Rinse lentils well.
Add lentils and water to a pot.
Bring to a boil, then simmer uncovered for 18–20 minutes until tender but not mushy.
Drain excess water and let lentils cool completely.
2. Prepare the Vegetables
Chop cucumber, tomatoes, onion, and bell pepper finely for even texture.
Add to a large mixing bowl.
3. Make the Dressing
In a small bowl, whisk olive oil, lemon juice, lemon zest, garlic, cumin, salt, and pepper.
Taste and adjust acidity or salt if needed.
4. Assemble the Salad
Add cooled lentils to the vegetables.
Toss gently with the dressing.
Fold in parsley, mint, dill, and feta (if using).
5. Rest & Serve
Let the salad rest 10 minutes before serving for best flavor.
Serve chilled or at room temperature.
Tips & Notes
Best lentils: Green or brown lentils hold shape best.
Extra freshness: Add herbs just before serving.
Oil-free option: Replace olive oil with extra lemon juice + 1 tbsp water.
Meal prep hero: Tastes even better the next day.
Non-spicy & light: Perfect if you prefer gentle Mediterranean flavors.
Frequently Asked Questions
Q1: Can I use canned lentils?
Yes! Use 2½ cups cooked lentils, rinse well, and drain.
Q2: Is this salad vegan?
Yes—just skip the feta or use plant-based feta.
Q3: How long does it last in the fridge?
Up to 3–4 days in an airtight container.
Q4: Can I add protein?
Absolutely—grilled chicken, tuna, or chickpeas work beautifully.
Nutritional Information
Calories: ~310 kcal
Protein: 14 g
Carbohydrates: 34 g
Fat: 13 g
Fiber: 11 g
Sugar: 4 g
Sodium: ~280 mg