Mediterranean Lentil Salad with Lemon and Herbs
This vibrant salad is made with protein-packed lentils, crisp vegetables, and a refreshing lemon-herb vinaigrette. It’s Mediterranean in spirit — wholesome, light, and packed with flavor from parsley, mint, and oregano. Perfect warm or cold.
⏱ Time
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
Ingredients
For the Salad:
1 cup dry green or brown lentils (or 2½ cups cooked)
1 bay leaf (optional)
1 cup cucumber, diced
1 cup cherry tomatoes, halved
¼ cup red onion, finely chopped
⅓ cup Kalamata olives, sliced (optional)
½ cup crumbled feta cheese (optional for vegan version)
¼ cup fresh parsley, chopped
2 tablespoons fresh mint, chopped
Optional: ½ cup baby spinach or arugula
For the Lemon-Herb Dressing:
¼ cup extra virgin olive oil
2½ tablespoons fresh lemon juice
1 teaspoon lemon zest
1 teaspoon Dijon mustard
1 clove garlic, minced
1 teaspoon dried oregano (or 1 tbsp fresh)
Salt and pepper to taste
Instructions
1. Cook Lentils:
Rinse lentils well. In a pot, combine lentils, 3 cups water, and bay leaf.
Bring to a boil, then simmer uncovered for 20–25 minutes until tender but not mushy.
Drain and discard bay leaf. Let cool slightly.
2. Make Dressing:
Whisk together olive oil, lemon juice, zest, mustard, garlic, oregano, salt, and pepper.
3. Assemble Salad:
In a large bowl, combine cooled lentils, cucumber, tomatoes, red onion, olives, feta (if using), parsley, and mint.
Drizzle with dressing and toss gently to combine.
Add greens if using.
4. Chill or Serve:
Let sit 10–15 minutes to absorb flavors. Serve slightly chilled or at room temperature.
Notes & Tips
- Use French green lentils (Puy lentils) for the best texture — they hold their shape well.
- Make it vegan by skipping feta or using a plant-based alternative.
- Add diced roasted red peppers, artichoke hearts, or capers for variety.
- Great for meal prep — stores well up to 4 days in the fridge.
❓ Frequently asked questions FAQ
Q: Can I use canned lentils?
A: Yes — rinse and drain well, and use about 2½ cups.
Q: Can I make it in advance?
A: Definitely. It gets even better after a few hours in the fridge.
Q: What protein can I add?
A: Add grilled chicken, tuna, or boiled eggs for a protein boost.
Nutritional Information
Calories: 360
Protein: 17g
Carbs: 38g
Fat: 17g
Fiber: 13g