Mediterranean Lentil Salad with Herbs
This Mediterranean lentil salad is light yet satisfying, made with tender lentils, fresh herbs, crisp vegetables, and a bright lemon–olive oil dressing. It’s rich in plant protein, refreshing in flavor, and perfect as a healthy lunch, side dish, or mezze option.
⏱ Time
Prep time: 15 minutes
Cooking time: 20–25 minutes
Total time: ~40 minutes
🧺 Ingredients
Salad
1 cup dry green or brown lentils
3 cups water
1 small cucumber, finely diced
½ small red onion, very finely chopped
½ cup cherry tomatoes, halved (optional)
3 tbsp fresh parsley, finely chopped
2 tbsp fresh mint or dill, finely chopped
Dressing
4 tbsp extra-virgin olive oil
2 tbsp fresh lemon juice
Zest of ½ lemon (optional)
1 small garlic clove, very finely grated
Salt, to taste
Freshly ground black pepper
👩🍳 Instructions
1. Cook the lentils
Rinse lentils well. Add to a pot with water and bring to a boil. Reduce heat and simmer for 20–25 minutes until just tender (not mushy). Drain and let cool slightly.
2. Prepare the vegetables
While lentils cook, chop cucumber, onion, tomatoes, and herbs.
3. Make the dressing
In a small bowl, whisk olive oil, lemon juice, lemon zest, garlic, salt, and pepper.
4. Assemble the salad
In a large bowl, combine warm lentils with the dressing (they absorb flavor better when warm). Toss gently.
5. Add vegetables & herbs
Add cucumber, onion, tomatoes, parsley, and mint. Mix lightly.
6. Rest & serve
Let the salad rest for 10 minutes before serving. Taste and adjust seasoning.
🌟 Tips for Best Mediterranean Flavor
Don’t overcook lentils — they should hold their shape
Add dressing while lentils are warm for deeper flavor
Chop herbs finely for even distribution
Let the salad rest before serving
❓ Frequently Asked Questions
Q: Can I use canned lentils?
Yes. Rinse and drain well. Use about 2½ cups cooked lentils.
Q: Can I make this ahead of time?
Yes. It tastes even better after a few hours in the fridge.
Q: Is this salad vegan?
Yes, naturally vegan and dairy-free.
Q: Can I add cheese?
Yes. Crumbled feta works beautifully.
🥗 Nutritional Information
Calories: ~280 kcal
Protein: ~12 g
Carbohydrates: ~30 g
Fat: ~12 g
Fiber: ~9 g