Mediterranean Mixed Green Veggies, Lentil & Nuts Salad
This salad is a colorful combination of protein-rich lentils, crisp mixed greens, fresh Mediterranean vegetables, and crunchy nuts. Tossed in a zesty lemon-olive oil dressing, it’s both light and filling, making it perfect for a healthy lunch or side dish.
⏱ Time
Prep Time: 15 minutes
Cook Time: 20 minutes (for lentils)
Total Time: 35 minutes
Ingredients
For the Salad:
1 cup dry green or brown lentils (or 2 ½ cups cooked)
3 cups mixed greens (arugula, baby spinach, romaine, or kale)
1 medium cucumber, diced
1 cup cherry tomatoes, halved
1 small red bell pepper, diced
1 small carrot, grated or thinly sliced
¼ red onion, thinly sliced (optional, for sharpness)
¼ cup Kalamata olives, pitted & halved
⅓ cup mixed nuts (walnuts, almonds, pistachios, or hazelnuts), lightly toasted
2 tbsp crumbled feta (optional, for creaminess)
For the Lemon-Olive Oil Dressing:
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp Dijon mustard
1 garlic clove, minced
1 tsp dried oregano (or 1 tbsp fresh)
Salt & black pepper to taste
Instructions
1. Cook the Lentils
1. Rinse lentils and place in a saucepan with 3 cups water.
2. Bring to a boil, then reduce heat and simmer 20 minutes until tender but not mushy.
3. Drain and let cool slightly.
2. Toast the Nuts
1. In a dry skillet, toast nuts over medium heat for 3–4 minutes until fragrant.
2. Set aside to cool.
3. Make the Dressing
Whisk together olive oil, lemon juice, Dijon, garlic, oregano, salt, and pepper until smooth.
4. Assemble the Salad
1. In a large bowl, add lentils, greens, cucumber, tomatoes, bell pepper, carrot, onion, and olives.
2. Drizzle with dressing and toss gently.
3. Top with toasted nuts and feta (if using).
Notes & Tips
Make it heartier: Add quinoa, farro, or bulgur for extra fiber and texture.
Nut variations: Walnuts pair best with lentils, but pistachios give a bright Mediterranean touch.
Meal prep tip: Keep dressing separate until ready to serve to keep greens crisp.
Extra freshness: Add fresh parsley, mint, or basil as garnish.
❓ Frequently asked questions FAQ
Q: Can I use canned lentils?
Yes, just rinse and drain before using.
Q: Can I make this salad vegan?
Yes, skip the feta or replace with vegan feta.
Q: How long does it last?
Up to 3 days in the fridge (best if greens are stored separately).
Nutritional information
Calories: ~360
Protein: 17g
Carbs: 38g
Fat: 15g
Fiber: 11g