Lentil, Berries & Herb Salad (Mediterranean-Inspired)
This vibrant salad combines tender lentils with sweet berries, fresh herbs, and a lemony vinaigrette. It’s earthy, sweet, tangy, and full of texture — perfect for summer picnics, meal prep, or as a refreshing addition to a Mediterranean meal spread.
⏱️ Time:
Prep time: 15 minutes
Cook time (for lentils): 20–25 minutes
Total time: ~40 minutes
Ingredients:
For the Salad:
1 cup dry green or brown lentils (or 2½ cups cooked lentils)
1 cup fresh berries (blueberries, raspberries, or chopped strawberries)
½ small red onion, thinly sliced
⅓ cup fresh parsley, chopped
⅓ cup fresh mint or basil, chopped
¼ cup crumbled feta cheese (optional)
2 tbsp toasted walnuts or slivered almonds (optional for crunch)
Optional: baby spinach or arugula leaves as a base
For the Lemon Herb Vinaigrette:
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp lemon zest
1 tsp Dijon mustard
1 tsp honey or maple syrup
Salt & black pepper, to taste
Instructions:
1. Cook the Lentils:
1. Rinse lentils and add to a saucepan with 3 cups water.
2. Bring to a boil, then reduce heat and simmer uncovered for 20–25 minutes, until tender but not mushy.
3. Drain and cool under cold water. Set aside to cool completely.
2. Make the Vinaigrette:
1. In a small bowl or jar, whisk together lemon juice, zest, Dijon mustard, honey, salt, and pepper.
2. Slowly whisk in olive oil until emulsified.
3. Assemble the Salad:
1. In a large bowl, combine cooled lentils, berries, onion, herbs, and nuts (if using).
2. Pour dressing over the salad and toss gently.
3. Top with crumbled feta add serve chilled or at room temperature.
️ Serving Ideas:
Serve over a bed of arugula or spinach
Add grilled chicken or halloumi for extra protein
Pair with pita and hummus for a full meal
Notes & Tips:
Lentils: Green or French (du Puy) lentils work best — they hold their shape well.
Berries: Use a mix for variety. If using strawberries, chop into bite-sized pieces.
Make ahead: Keeps well in the fridge for 2–3 days. Add berries right before serving for best texture.
❓ Frequently asked questions FAQ
Q: Can I use canned lentils?
A: Yes! Rinse and drain thoroughly. Use about 2½ cups.
Q: What other herbs can I use?
A: Dill, tarragon, or chives add unique flavor twists.
Q: Can I make this vegan?
A: Absolutely—just skip the feta or use plant-based feta.
Q: Can I use frozen berries?
A: Not ideal—they tend to get mushy. Fresh is best.
Nutrition information
Calories: ~270
Protein: 12g
Fat: 12g
Carbs: 28g
Fiber: 9g
Sodium: ~200mg