Mediterranean Lentil Salad
A bright, refreshing salad built on tender French lentils that hold their shape perfectly. Tossed with crisp cucumber, juicy tomatoes, briny olives, and tangy feta, all brought together with a zippy lemon-oregano dressing. Perfect for meal prep, picnics, or a light protein-packed lunch.
For 4 servings
- boil · ~25 min
Cook the lentils.
1.In a saucepan, combine rinsed lentils with 3 cups water and the bay leaf.2.Bring to a rolling boil over high heat, then reduce to a gentle simmer.3.Cook uncovered for 20-25 minutes until lentils are tender but still hold their shape.4.Drain any excess water, discard the bay leaf, and let lentils cool to room temperature.TIPStart checking doneness at 18 minutes — mushy lentils will ruin the salad's texture. - mix · ~1 min
Whisk the lemon-oregano dressing.
1.In a small bowl, combine olive oil, lemon juice, dried oregano, salt, and black pepper.2.Whisk vigorously until the dressing emulsifies and looks slightly creamy. - assemble · ~2 min
Assemble the salad.
1.In a large mixing bowl, combine the cooled lentils, diced cucumber, halved cherry tomatoes, red onion, and olives.2.Pour the dressing over the mixture and toss gently until everything is evenly coated.3.Fold in the crumbled feta cheese and chopped parsley.TIPFold the feta in last — this keeps the crumbles intact and prevents them from getting muddy. - serve · ~10 min
Chill briefly and serve.
Let the salad rest for at least 10 minutes for the flavors to meld. Serve at room temperature or lightly chilled.
TIPThis salad tastes even better the next day. Make it ahead and pack for lunch!
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1French lentils are key; substitutes like brown lentils may turn mushy.
- 2Check lentil doneness at 18 minutes to avoid over-softening.
- 3Cool lentils completely before mixing to avoid wilting the vegetables.
- 4Fold feta in last to keep crumbles distinct and clean.
- 5Let the salad rest 10 minutes before serving for the best flavor meld.
- 6Store leftovers in an airtight container in the fridge for up to 3 days.
Adapt it for your goals.
High Protein
Add 1 cup of cooked chickpeas or 6 ounces of grilled chicken for an extra protein boost that makes it a full meal.
VeganVegan
Omit the feta cheese to make this entirely plant-based; the olives and dressing already provide ample flavor.
Low OilLow Oil
Reduce olive oil to 1 tablespoon and increase lemon juice to 3 tablespoons for a lighter, tart dressing.
Gluten FreeGluten-Free
Naturally gluten-free as written; double-check your dried oregano and olives for any cross-contamination labels.
Why this is on our healthy list.
Rich in Plant Protein
French lentils provide a solid dose of plant-based protein and fiber, keeping you full and energized.
Packed with Antioxidants
Cherry tomatoes, olives, and olive oil supply lycopene, polyphenols, and vitamin E for cellular health.
Good Source of Iron
Lentils are naturally high in iron; pairing them with the lemon juice in the dressing boosts absorption.
Low in Saturated Fat
This salad relies on heart-healthy olive oil and minimal cheese, keeping saturated fat low.
Frequently asked questions
Brown or green lentils will work but cook faster (15-20 minutes) and may turn softer. Check them early to avoid mushiness.
