Mediterranean Lentil Salad
A vibrant and hearty Mediterranean Lentil Salad featuring tender lentils, crisp vegetables, salty feta, and a bright lemon-herb dressing, perfect for a light yet satisfying meal.
For 4 servings
Rinse the lentils thoroughly under cold water. In a medium saucepan, combine the rinsed lentils with 3 cups of vegetable broth or water. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender but still hold their shape. Drain any excess liquid and spread the cooked lentils on a baking sheet to cool completely.
While the lentils are cooling, prepare the vegetables: dice the cucumber and bell pepper, halve the cherry tomatoes, finely dice the red onion, chop the fresh parsley, and halve the pitted Kalamata olives.
In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, minced garlic, chopped fresh dill, and dried oregano. Season with salt and black pepper to taste. Set aside.
Once the lentils are completely cool, transfer them to a large mixing bowl. Add the diced cucumber, halved cherry tomatoes, diced red onion, diced bell pepper, chopped fresh parsley, and halved Kalamata olives to the bowl with the lentils.
Pour the prepared lemon-herb dressing over the lentil and vegetable mixture. Gently toss to ensure all ingredients are evenly coated.
Add the crumbled feta cheese to the salad. Gently fold it in, being careful not to break up the feta too much.
Taste the salad and adjust seasoning if necessary, adding more salt, pepper, or lemon juice to your preference.
Serve immediately, or for best flavor, cover and refrigerate for at least 30 minutes to allow the flavors to meld. This salad is also excellent for meal prepping and can be stored in an airtight container for several days.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Cook Ahead: Cook and cool your lentils a day in advance to significantly reduce prep time on the day you plan to make the salad.
- 2Milder Onion: If you find red onion too pungent, soak the finely diced onion in cold water for 10-15 minutes, then drain thoroughly before adding to the salad. This mellows its flavor.
- 3Quality Olive Oil: Use a high-quality extra virgin olive oil for the dressing, as its flavor is a prominent component of this simple salad.
- 4Don't Overcook Lentils: Ensure lentils are tender but still firm. Overcooked lentils can become mushy, affecting the salad's texture.
Adapt it for your goals.
Protein Boost
Add grilled chicken, flaked salmon, or canned tuna for an extra protein punch, making it a more substantial main course.
Herb & Veggie SwapHerb & Veggie Swap
Experiment with other fresh herbs like mint or oregano, or include additional vegetables such as artichoke hearts, roasted red peppers, or spinach.
Vegan OptionVegan Option
For a vegan version, simply omit the feta cheese. You can add a sprinkle of nutritional yeast for a cheesy flavor or use a plant-based feta alternative.
Why this is on our healthy list.
Rich in Fiber
Lentils are an excellent source of dietary fiber, aiding in digestion, promoting satiety, and helping to regulate blood sugar levels.
Plant-Based Protein
This salad provides a significant amount of plant-based protein from lentils, essential for muscle repair, growth, and overall bodily functions.
Nutrient-Dense Vegetables
Packed with fresh vegetables like tomatoes, cucumbers, and bell peppers, the salad delivers a wide array of vitamins, minerals, and antioxidants crucial for immune health and disease prevention.
Frequently asked questions
Yes, you can use canned lentils for convenience. Drain and rinse them thoroughly before adding to the salad. This will reduce the cook time to virtually zero, making it even faster.
