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.
Ingredients
Scale
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
Instructions
Step 1: Cook the Lentils
- Rinse lentils under cold water and drain.
- In a medium saucepan, bring 3 cups of water or vegetable broth to a boil.
- Add lentils, reduce heat, and simmer for 15-20 minutes until tender but not mushy.
- Drain and rinse under cold water to stop the cooking process. Let them cool.
Step 2: Prepare the Vegetables
- While lentils cook, chop the cherry tomatoes, cucumber, red onion, parsley, and mint (if using).
- Slice Kalamata olives and crumble feta cheese (if using).
Step 3: Make the Dressing
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey or maple syrup, garlic, cumin, salt, and black pepper.
- Taste and adjust seasoning as needed.
Step 4: Assemble the Salad
- In a large mixing bowl, combine cooled lentils, chopped vegetables, olives, and feta cheese (if using).
- Drizzle with the dressing and toss gently to coat.
- Let salad sit for at least 10 minutes to allow flavors to meld.
Step 5: Serve and Enjoy
- Serve chilled or at room temperature.
- 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