Mediterranean Red Lentil Salad
A vibrant, protein-rich Mediterranean Red Lentil Salad featuring tender red lentils, crisp vegetables, fresh herbs, and a zesty lemon-herb vinaigrette, perfect for a light and healthy meal.
For 4 servings
Rinse ½ cup red lentils thoroughly under cold water until the water runs clear.
Combine the rinsed lentils with 2 cups of cold water in a small saucepan. Bring to a boil over medium-high heat, then reduce heat to low, cover, and simmer for 12-15 minutes, or until the lentils are just tender but still hold their shape. Do not overcook.
Drain the cooked lentils immediately using a fine-mesh sieve. Rinse them thoroughly under cold running water for 1-2 minutes to stop the cooking process and cool them down. Set aside to drain completely.
While the lentils cool, prepare the vegetables: finely dice 1 cup cucumber, ½ cup red bell pepper, and ¼ cup red onion. Halve 1 cup cherry tomatoes. Roughly chop ¼ cup fresh parsley and 2 tablespoons fresh mint.
In a large mixing bowl, combine the cooled and well-drained lentils with the prepared cucumber, red bell pepper, red onion, cherry tomatoes, fresh parsley, and fresh mint.
In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 2 tablespoons fresh lemon juice, 1 minced garlic clove, ½ teaspoon salt, and ¼ teaspoon freshly ground black pepper until well combined.
Pour the dressing over the lentil and vegetable mixture. Toss gently to ensure all ingredients are evenly coated.
If using, gently fold in ½ cup crumbled feta cheese.
Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld and the salad to chill thoroughly. Serve cold.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't Overcook Lentils: Red lentils cook quickly. Watch them carefully to ensure they are tender but not mushy, as this is key to the salad's texture.
- 2Thoroughly Chill: While you can eat it immediately, chilling the salad for at least 30 minutes allows the flavors to deepen and meld, significantly improving the taste.
- 3Meal Prep Friendly: This salad holds up well in the refrigerator for 3-4 days, making it an excellent option for meal prepping healthy lunches.
- 4Customize Your Crunch: For extra texture, add toasted chopped walnuts or slivered almonds just before serving.
Adapt it for your goals.
Protein Boost
Add grilled chicken, canned tuna, or chickpeas for an extra protein punch, making it a more substantial main course.
Herb SwapHerb Swap
Experiment with other fresh herbs like dill or oregano, or add a pinch of dried Mediterranean herbs to the dressing for a different aromatic profile.
Veggie MedleyVeggie Medley
Incorporate other finely diced vegetables such as green bell pepper, grated carrots, or Kalamata olives for added color and flavor.
Why this is on our healthy list.
Rich in Plant-Based Protein
Red lentils are an excellent source of plant-based protein, essential for muscle repair, satiety, and overall body function, making this salad very filling.
High in Fiber
Packed with dietary fiber from lentils and fresh vegetables, this salad aids digestion, promotes gut health, and helps regulate blood sugar levels.
Antioxidant Powerhouse
The colorful array of vegetables like bell peppers, tomatoes, and fresh herbs provides a wealth of antioxidants, which help combat oxidative stress and support cellular health.
Frequently asked questions
While red lentils are ideal for their quick cooking time and tender texture, you can use green or brown lentils. Just be aware they take longer to cook and might have a firmer texture. Avoid black lentils as they can be too firm for this salad.
