Mediterranean Lentil Salad Recipe
Description
This vibrant and healthy Mediterranean Lentil Salad is packed with plant-based protein, fiber, and fresh Mediterranean flavors. Earthy lentils are combined with juicy tomatoes, crunchy cucumbers, red onion, olives, and creamy feta, all tossed in a bright lemon-herb vinaigrette. It’s perfect as a light lunch, side dish, or make-ahead meal prep option.
Prep & Cook Time
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Ingredients
For the Salad:
1 cup dry brown or green lentils, rinsed
1 small cucumber, diced
1 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1/3 cup Kalamata olives, pitted and sliced
1/3 cup crumbled feta cheese
2 tablespoons chopped fresh parsley (or mint)
For the Dressing:
3 tablespoons extra virgin olive oil
Juice of 1 large lemon (about 3 tbsp)
1 clove garlic, minced
1 teaspoon Dijon mustard (optional)
1/2 teaspoon dried oregano
Salt and black pepper to taste
nstructions
Cook the Lentils:
In a medium saucepan, combine lentils and 3 cups of water. Bring to a boil, then reduce heat and simmer for 18–20 minutes until tender but not mushy.
Drain and rinse under cold water. Let them cool completely.
Prepare the Dressing:
In a small bowl or jar, whisk together olive oil, lemon juice, garlic, mustard, oregano, salt, and pepper.
Assemble the Salad:
In a large bowl, combine the cooled lentils, cucumber, tomatoes, onion, olives, and feta.
Pour the dressing over the salad and toss gently to combine.
Garnish and Serve:
Sprinkle with fresh parsley or mint before serving. Can be served immediately or chilled for better flavor.
Nutritional Information (Per Serving)
Nutrient Amount
Calories ~320 kcal
Protein 15g
Fat 16g
Carbohydrates 30g
Fiber 10g
Sugars 4g
Sodium 480mg
Note: Nutritional values are estimates and can vary based on exact ingredients used.
FAQs (Frequently Asked Questions)
Q: Can I use canned lentils instead of dry?
A: Yes! Use about 2.5 cups of cooked canned lentils (drained and rinsed). Skip the cooking step.
Q: How long does it last in the fridge?
A: It keeps well in an airtight container for up to 4 days. It’s great for meal prep!
Q: Is it vegan?
A: The salad is vegetarian. To make it vegan, simply omit or replace the feta with a plant-based alternative.
Q: Can I add protein like chicken or tuna?
A: Absolutely! Grilled chicken, tuna, or chickpeas make it more filling for a main meal.
Q: Can I make it without olives or onions?
A: Yes, feel free to customize the mix-ins according to yo