Mediterranean Lentil Salad
This Mediterranean Lentil Salad is a refreshing, protein-packed dish bursting with vibrant flavors! Made with hearty lentils, juicy cherry tomatoes, crisp cucumbers, briny olives, and creamy feta, this salad is perfect as a light lunch, side dish, or meal prep option. The zesty dressing, made with olive oil, lemon, and oregano, ties everything together beautifully. It’s wholesome, easy to make, and full of Mediterranean goodness!
⏳ Prep Time: 10 minutes
⏳ Cook Time: 20 minutes (for lentils, if not pre-cooked)
⏳ Total Time: 30 minutes
This looks like a Mediterranean Lentil Salad! Here’s a recipe to recreate it:
Mediterranean Lentil Salad Recipe
Ingredients:
1 ½ cups cooked lentils (green or brown)
1 cup cherry tomatoes, halved
½ cucumber, chopped
⅓ cup red onion, diced
⅓ cup feta cheese, crumbled
¼ cup green and Kalamata olives, halved
2 tbsp fresh parsley, chopped
1 tbsp extra virgin olive oil
1 tbsp lemon juice
1 tsp red wine vinegar
½ tsp dried oregano
Salt & black pepper to taste
Instructions:
In a large bowl, combine lentils, cherry tomatoes, cucumber, red onion, olives, and parsley.
In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, oregano, salt, and pepper.
Pour the dressing over the salad and toss gently to combine.
Top with crumbled feta and more parsley if desired.
Serve immediately or chill for 30 minutes to enhance flavors.
Tips for the Best Mediterranean Lentil Salad
✅ Use the right lentils: Green or brown lentils work best as they hold their shape after cooking. Avoid red lentils, as they tend to become mushy.
✅ Cook lentils properly: Simmer lentils until tender but not mushy (about 20 minutes). Drain and rinse them under cold water to stop cooking.
✅ Let it marinate: Allow the salad to sit for at least 30 minutes before serving to let the flavors meld.
✅ Make it ahead: This salad keeps well in the fridge for up to 3 days. Just give it a toss before serving.
✅ Customize it: Add chickpeas, avocado, roasted red peppers, or even grilled chicken for extra protein.
Q&A: Common Questions
❓ Can I use canned lentils?
✅ Yes! Rinse and drain them well before using to remove excess sodium.
❓ How do I store leftovers?
✅ Store in an airtight container in the fridge for up to 3 days. The flavors get even better over time!
❓ Can I make this vegan?
✅ Absolutely! Just omit the feta cheese or replace it with a dairy-free alternative.
❓ What can I serve it with?
✅ Enjoy it on its own, as a side dish to grilled chicken or fish, or stuffed into pita bread with hummus.
Storage Instructions
Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Stir before serving, as the dressing may settle at the bottom.
❄️ Freezing: Not recommended, as the fresh vegetables may lose their texture and become soggy after thawing.
Meal Prep Tip: If making ahead, store the dressing separately and mix it in just before serving to keep the veggies crisp.
Nutrition Information (Per serving, approx. 1 cup)
Calories: ~250
Protein: ~10g
Carbohydrates: ~30g
Fiber: ~10g
Fat: ~9g
Sodium: ~350mg
This salad is high in fiber, plant-based protein, and antioxidants, making it a nutritious and satisfying meal!