Mediterranean Lentil Salad – Fresh & Healthy

A Nutritious and Flavorful Mediterranean Delight

Mediterranean Lentil Salad is a vibrant, wholesome dish packed with protein-rich lentils, crisp vegetables, and a zesty lemon dressing. This salad is perfect as a light meal, a hearty side dish, or a make-ahead lunch. Bursting with Mediterranean flavors, it combines fresh ingredients like cucumbers, tomatoes, red onions, and parsley with the earthiness of lentils. A simple dressing made with olive oil, lemon juice, and spices ties everything together, making it both nutritious and satisfying.

Why You’ll Love This Recipe

• Highly Nutritious – Lentils are an excellent source of plant-based protein, fiber, and essential minerals.
• Refreshing & Flavorful – The combination of fresh vegetables, citrus, and herbs provides a bright and tangy taste.
• Easy to Prepare – Requires minimal cooking, making it ideal for meal prep.
• Versatile – Can be served as a main dish, side, or even a filling for wraps.
• Diet-Friendly – Naturally vegan, gluten-free, and rich in wholesome ingredients.

Ingredients

• 1 cup dried green or brown lentils, rinsed
• 3 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• ½ red onion, finely chopped
• ¼ cup fresh parsley, chopped
• ¼ cup fresh mint, chopped (optional)
• ¼ cup feta cheese, crumbled (optional)
• ¼ cup Kalamata olives, sliced

Dressing:

• ¼ cup extra virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup (for a vegan option)
• 1 teaspoon garlic, minced
• ½ teaspoon ground cumin
• Salt and black pepper, to taste

Instructions

Step 1: Cook the Lentils

1. Rinse the lentils under cold water and drain.
2. In a medium saucepan, bring 3 cups of water or vegetable broth to a boil.
3. Add the lentils, reduce heat, and simmer for 15-20 minutes until tender but not mushy.
4. Drain and rinse under cold water to stop the cooking process. Let them cool.

Step 2: Prepare the Vegetables

1. While the lentils cook, chop the cherry tomatoes, cucumber, red onion, parsley, and mint (if using).
2. Slice the Kalamata olives and crumble the feta cheese if using.

Step 3: Make the Dressing

1. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey or maple syrup, garlic, cumin, salt, and black pepper.
2. Taste and adjust seasoning as needed.

Step 4: Assemble the Salad

1. In a large mixing bowl, combine the cooled lentils, chopped vegetables, olives, and feta cheese (if using).
2. Drizzle with the dressing and toss gently to coat.
3. Let the salad sit for at least 10 minutes to allow the flavors to meld.

Step 5: Serve and Enjoy

1. Serve chilled or at room temperature.
2. Garnish with extra parsley or mint before serving, if desired.

Variations & Substitutions

• Use Different Lentils – Green or brown lentils work best as they hold their shape, but you can try black lentils or French lentils for a firmer texture.
• Add More Veggies – Try bell peppers, shredded carrots, or avocado for extra flavor and texture.
• Make It Spicy – Add a pinch of red pepper flakes or diced jalapeños for a kick.
• Swap the Dressing – Use balsamic vinaigrette or a tahini-based dressing for a different flavor profile.
• Protein Boost – Add grilled chicken, chickpeas, or tofu for extra protein.

Servings & Timing

• Servings: 4
• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes

Storage & Reheating

• Refrigeration: Store leftovers in an airtight container for up to 4 days.
• Freezing: Not recommended, as the fresh vegetables will lose their texture.
• Make-Ahead Tip: Keep the dressing separate and mix it in just before serving for the freshest taste.

Frequently Asked Questions

How do I prevent lentils from becoming mushy?

Cook them just until tender, then drain and rinse them under cold water to stop the cooking process.

Can I use canned lentils?

Yes! Drain and rinse them well, then proceed with the recipe.

Is this salad gluten-free?

Yes, all the ingredients are naturally gluten-free.

What can I serve with Mediterranean Lentil Salad?

It pairs well with grilled chicken, fish, pita bread, or hummus.

Can I make this salad in advance?

Yes! It tastes even better after sitting for a few hours as the flavors meld.

What’s the best way to add crunch to this salad?

Try adding toasted nuts, seeds, or crispy chickpeas.

Can I use a different type of dressing?

Absolutely! A tahini or balsamic dressing would work well too.

How do I make this salad more filling?

Add quinoa, farro, or a protein like chickpeas or grilled shrimp.

What’s the best way to store leftovers?

Keep it in an airtight container in the fridge for up to 4 days.

Can I make this salad dairy-free?

Yes, just skip the feta cheese or use a dairy-free alternative.

Conclusion

This Mediterranean Lentil Salad is a perfect blend of freshness, nutrition, and flavor. Whether you’re looking for a healthy meal prep option, a side dish for gatherings, or a light and refreshing meal, this salad checks all the boxes. With endless variations and easy customization, it’s a recipe you’ll want to make again and again. Enjoy it on its own or pair it with your favorite Mediterranean-inspired dishes!

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Mediterranean Lentil Salad – Fresh & Healthy

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• Total Time: 35 minutes
• Yield: 4 servings 1x

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Description

 

A fresh and healthy Mediterranean Lentil Salad packed with protein-rich lentils, crisp vegetables, and a zesty lemon dressing. This easy, gluten-free, and vegan-friendly dish is perfect for meal prep, light meals, or a flavorful side.

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Ingredients

Scale 1x2x3x

For the Salad:

• 1 cup dried green or brown lentils, rinsed
• 3 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• ½ red onion, finely chopped
• ¼ cup fresh parsley, chopped
• ¼ cup fresh mint, chopped (optional)
• ¼ cup feta cheese, crumbled (optional)
• ¼ cup Kalamata olives, sliced

For the Dressing:

• ¼ cup extra virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup (for a vegan option)
• 1 teaspoon garlic, minced
• ½ teaspoon ground cumin
• Salt and black pepper, to taste

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Instructions

Step 1: Cook the Lentils

1. Rinse lentils under cold water and drain.
2. In a medium saucepan, bring 3 cups of water or vegetable broth to a boil.
3. Add lentils, reduce heat, and simmer for 15-20 minutes until tender but not mushy.
4. Drain and rinse under cold water to stop the cooking process. Let them cool.

Step 2: Prepare the Vegetables

1. While lentils cook, chop the cherry tomatoes, cucumber, red onion, parsley, and mint (if using).
2. Slice Kalamata olives and crumble feta cheese (if using).

Step 3: Make the Dressing

1. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey or maple syrup, garlic, cumin, salt, and black pepper.
2. Taste and adjust seasoning as needed.

Step 4: Assemble the Salad

1. In a large mixing bowl, combine cooled lentils, chopped vegetables, olives, and feta cheese (if using).
2. Drizzle with the dressing and toss gently to coat.
3. Let salad sit for at least 10 minutes to allow flavors to meld.

Step 5: Serve and Enjoy

1. Serve chilled or at room temperature.
2. Garnish with extra parsley or mint before serving, if desired.

Notes

• Use Different Lentils: Try black or French lentils for a firmer texture.
• Add More Veggies: Include bell peppers, shredded carrots, or avocado.
• Make It Spicy: Add red pepper flakes or diced jalapeños.
• Swap the Dressing: Use balsamic vinaigrette or a tahini-based dressing.
• Protein Boost: Add grilled chicken, chickpeas, or tofu.

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Category: salad
• Method: no cook
• Cuisine: Mediterranean

Keywords: Mediterranean lentil salad, healthy lentil salad, vegan Mediterranean recipe, lentil salad with lemon dressing, high-protein vegan salad