Mediterranean Lentil Salad
This Mediterranean Lentil Salad is a fresh, protein-packed dish loaded with vibrant flavors. It combines tender lentils, crisp cucumbers, juicy tomatoes, red onions, and olives, all tossed in a zesty lemon-garlic dressing. Finished with crumbled feta and fresh herbs, this salad is perfect as a light main dish, a healthy side, or meal prep for the week. It’s gluten-free, vegetarian, and packed with fiber and plant-based protein.
Prep Time, Cook Time
Prep Time: 10 minutes
Cook Time: 20 minutes (for lentils)
Total Time: 30 minutes
Ingredients
For the Lentils:
1 cup (200g) green or brown lentils, rinsed
3 cups (720ml) water or vegetable broth
1/2 tsp salt
For the Salad:
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/4 red onion, finely chopped
1/2 cup Kalamata olives, pitted and sliced
1/4 cup fresh parsley, chopped
1/4 cup fresh mint, chopped (optional)
1/3 cup crumbled feta cheese (optional)
For the Dressing:
1/4 cup (60ml) extra virgin olive oil
2 tbsp lemon juice (about 1/2 lemon)
1 clove garlic, minced
1/2 tsp Dijon mustard (for emulsification)
1/2 tsp dried oregano
1/4 tsp salt
1/4 tsp black pepper
Instructions
Step 1: Cook the Lentils
1. In a medium saucepan, bring water or vegetable broth to a boil.
2. Add rinsed lentils and salt, then reduce heat and simmer for 15-20 minutes until lentils are tender but not mushy.
3. Drain any excess liquid and let the lentils cool slightly.
Step 2: Prepare the Dressing
1. In a small bowl, whisk together olive oil, lemon juice, minced garlic, Dijon mustard, oregano, salt, and black pepper.
2. Taste and adjust seasoning as needed.
Step 3: Assemble the Salad
1. In a large bowl, combine cooked lentils, cherry tomatoes, cucumber, red onion, olives, parsley, and mint.
2. Pour the dressing over the salad and toss gently to combine.
3. Sprinkle with crumbled feta cheese (if using).
Step 4: Serve
Serve immediately, or let it chill in the fridge for 30 minutes to enhance flavors.
Nutritional Information
Calories: ~250-300 kcal
Protein: ~12g
Carbohydrates: ~30g
Fats: ~12g
Saturated Fat: ~3g
Sodium: ~350mg (varies with olives and feta)
Fiber: ~8g
(Nutritional values are estimates and may vary based on specific ingredients used.)
Recipe Notes & Tips
Lentil Options: Green or brown lentils work best as they hold their shape well. Avoid red lentils, as they tend to get mushy.
Make it Vegan: Omit the feta cheese or replace it with dairy-free feta or avocado.
Protein Boost: Add grilled chicken, shrimp, or chickpeas for extra protein.
Make it a Meal: Serve with pita bread, hummus, or a side of roasted vegetables.
Storage & Meal Prep: This salad keeps well in the fridge for up to 4 days. The flavors deepen over time, making it great for meal prep!
This Mediterranean Lentil Salad is fresh, filling, and full of flavor—perfect for a healthy and satisfying meal!