Name: Mediterranean Lentil Salad – Fresh, Healthy, and Bursting with Flavor
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 1 cup dry green or brown lentils, rinsed and drained; 1 tablespoon olive oil; 1 small red onion, finely chopped; 1 red bell pepper, diced; 1 cucumber, diced; 1 cup cherry tomatoes, halved; 1/2 cup Kalamata olives, pitted and sliced; 1/2 cup feta cheese, crumbled; 1/4 cup fresh parsley, chopped; 1/4 cup fresh mint, chopped; 1/4 cup extra-virgin olive oil; 2 tablespoons red wine vinegar; Juice of 1 lemon; 1 teaspoon Dijon mustard; 1 teaspoon dried oregano; Salt and freshly ground black pepper, to taste

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Looking for a refreshing and healthy salad that’s packed with flavor? This Mediterranean Lentil Salad is a perfect choice! It combines tender lentils with crisp veggies, tangy feta cheese, and a zesty lemon-oregano dressing that will make your taste buds dance. It’s an easy, satisfying meal that’s great for lunch, dinner, or as a side dish to your favorite Mediterranean dishes.

Why You’ll Love This Recipe

Healthy and nutritious: Lentils are a fantastic source of protein and fiber, making this salad both filling and wholesome.
Full of flavor: The combination of fresh vegetables, tangy feta, and a homemade lemon dressing makes each bite delicious.
Versatile: This salad can be served on its own, as a side, or even topped with grilled chicken or fish for a complete meal.

Ingredients

Here’s a sneak peek of the ingredients you’ll need for this Mediterranean Lentil Salad:

1 cup dried lentils (green or brown)
1 cucumber, diced
1 pint cherry tomatoes, halved
1 red bell pepper, diced
¼ red onion, thinly sliced
½ cup Kalamata olives, pitted and sliced
¼ cup crumbled feta cheese
2 tablespoons fresh parsley, chopped

For the dressing:

3 tablespoons olive oil
1 tablespoon red wine vinegar
1 teaspoon Dijon mustard
1 teaspoon dried oregano
Juice of 1 lemon
Salt and pepper, to taste

Full list of ingredients is below.

Directions

Step 1: Cook the Lentils

Start by rinsing the lentils under cold water. Then, in a medium pot, bring 3 cups of water to a boil. Add the lentils and a pinch of salt. Reduce the heat to low and simmer for about 20-25 minutes, or until the lentils are tender but not mushy. Drain any excess water and set the lentils aside to cool.

Step 2: Prepare the Vegetables

While the lentils are cooking, prepare your vegetables. Dice the cucumber, halve the cherry tomatoes, chop the red bell pepper, and thinly slice the red onion. Slice the Kalamata olives and set everything aside.

Step 3: Make the Dressing

In a small bowl or jar, whisk together the olive oil, red wine vinegar, Dijon mustard, dried oregano, lemon juice, salt, and pepper. Taste and adjust the seasoning as needed.

Step 4: Combine the Ingredients

Once the lentils have cooled, combine them in a large bowl with the cucumber, tomatoes, bell pepper, red onion, olives, and feta cheese. Drizzle the dressing over the salad and toss everything together gently.

Step 5: Garnish and Serve

Top the salad with chopped fresh parsley for a burst of color and extra freshness. Serve immediately or refrigerate for about 30 minutes to allow the flavors to marinate.

Expert Tips and Tricks

Cook the lentils al dente: Make sure the lentils are tender but not mushy to maintain a good texture in the salad.
Chill the salad: Letting the salad sit in the fridge for a bit allows the flavors to meld together, making it even more delicious.
Customize it: Add other Mediterranean ingredients like roasted red peppers, artichoke hearts, or capers to take this salad to the next level.

Recipe Variations and Possible Substitutions

Swap the cheese: If you’re not a fan of feta, you can use goat cheese, mozzarella, or even a dairy-free cheese alternative.
Add some greens: Toss in some fresh spinach, arugula, or mixed greens for an extra dose of veggies.
Protein boost: For a heartier salad, top it with grilled chicken, salmon, or even chickpeas.

Serving and Pairing Suggestions

This Mediterranean Lentil Salad is fantastic as a light lunch or side dish, especially alongside grilled meats, seafood, or a hearty piece of crusty bread. You can also serve it with roasted vegetables or as part of a mezze platter with hummus and tzatziki.

Storage and Reheating Tips

This salad keeps well in the fridge for up to 3 days, making it perfect for meal prep. Just be sure to store the dressing separately and add it right before serving to prevent the salad from getting soggy.

4 FAQs

Can I use canned lentils?
Yes! If you’re short on time, you can use canned lentils, but be sure to rinse and drain them well before adding them to the salad.
Can I make this salad ahead of time?
Absolutely! This salad actually tastes even better the next day once the flavors have had time to develop.
What if I don’t have fresh parsley?
You can substitute dried parsley or simply omit it if you don’t have any on hand. Fresh basil or mint also works well in place of parsley.
Can I make this a warm salad?
While this is typically a cold salad, you could serve the lentils warm if you prefer. Just let the other ingredients come to room temperature before assembling.

Conclusion

This Mediterranean Lentil Salad is the perfect balance of fresh, healthy, and flavorful. Packed with veggies, hearty lentils, and tangy feta, it’s the kind of salad that will keep you coming back for more. Whether you’re enjoying it as a light meal or as a side dish to your favorite Mediterranean dishes, it’s sure to be a hit every time!

Mediterranean Lentil Salad – Fresh, Healthy, and Bursting with Flavor

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Mediterranean Lentil Salad is a vibrant and nutritious dish that combines hearty lentils with fresh vegetables, feta cheese, and a tangy lemon-Dijon dressing. This salad is not only delicious but also packed with protein and fiber, making it a satisfying meal or side dish.

Author: Touria Elkoudssi
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Yield: 6 servings 1x
Category: Salad
Method: Boiling, Chopping, Mixing
Cuisine: Mediterranean
Diet: Vegetarian

Instructions

Cook the Lentils:
- In a medium saucepan, combine the lentils with 3 cups of water. Bring to a boil, then reduce the heat and simmer uncovered for 20–25 minutes, or until the lentils are tender but still hold their shape. Drain any excess water and set aside to cool.
Prepare the Dressing:
- In a small bowl, whisk together the olive oil, red wine vinegar, lemon juice, Dijon mustard, dried oregano, salt, and freshly ground black pepper until well combined.
Assemble the Salad:
- In a large bowl, combine the cooked lentils, red onion, red bell pepper, cucumber, cherry tomatoes, olives, feta cheese, parsley, and mint.
Dress the Salad:
- Pour the dressing over the salad and toss gently to combine, ensuring all ingredients are well coated.
Serve:
- Serve immediately, or refrigerate for 1–2 hours to allow the flavors to meld. This salad can be enjoyed chilled or at room temperature.

Notes

For a vegan version, omit the feta cheese or substitute with a plant-based alternative.
This salad can be made ahead and stored in the refrigerator for up to 3 days.