Salads > Grain & Legume Salads > Lentil Salads > Mediterranean Lentil Salad Recipe

Mediterranean Lentil Salad

A vibrant and flavorful lentil salad packed with Mediterranean goodness. This recipe features hearty lentils, crisp vegetables, salty feta cheese, and a zesty lemon-herb dressing. It's a healthy and satisfying meal that's perfect for lunch, dinner, or a potluck.

Prep Time
20 minutes
Cook Time
25 minutes
Servings
4-6
Ingredients
  • 1 cup Green or Brown Lentils
  • 3 cups Water or Vegetable Broth
  • 1/2 Cucumber
  • 1/2 Red Bell Pepper
  • 1 cup Cherry Tomatoes
  • 1/4 Red Onion
  • 1/2 cup Kalamata Olives
  • 1/2 cup Feta Cheese
  • 1/4 cup Fresh Parsley
  • 2 tablespoons Fresh Mint
  • 3 tablespoons Lemon Juice
  • 4 tablespoons Olive Oil
  • 1 clove Garlic
  • 1/2 teaspoon Dried Oregano
  • to taste Salt
  • to taste Black Pepper

Cooking the Lentils

Rinse the lentils thoroughly under cold water. In a medium saucepan, combine the lentils with water or vegetable broth. 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 water and let cool.

Preparing the Vegetables

While the lentils are cooking, dice the cucumber, red bell pepper, and red onion. Halve or quarter the cherry tomatoes. Roughly chop the fresh parsley and mint. Pit and halve the Kalamata olives.

Making the Dressing

In a small bowl, whisk together the lemon juice, olive oil, minced garlic, dried oregano, salt, and pepper.

Assembling the Salad

In a large bowl, combine the cooked lentils, diced cucumber, red bell pepper, red onion, cherry tomatoes, Kalamata olives, and crumbled feta cheese. Pour the dressing over the salad and toss gently to coat. Sprinkle with fresh parsley and mint.

Chilling and Serving

For best flavor, chill the salad in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld together. The salad can be stored in the refrigerator for up to 3 days.

Nutrition Facts Estimated per 100g of product

Note: Nutritional information is an estimate and can vary based on specific ingredients and portion sizes.

Calories: Approximately 150-200
Protein: 8-10g
Fat: 7-9g
Carbohydrates: 15-20g
Fiber: 5-7g

Other Considerations for Nutrition

For a vegan option, omit the feta cheese or substitute with a plant-based feta alternative. To reduce sodium, use low-sodium vegetable broth and go easy on the salt.

← Mediterranean Lentil Salad Mediterranean Pasta Salad →

FAQ

  • Can I use a different type of lentil?

    Yes, you can use red lentils, but they tend to become mushier when cooked. Green or brown lentils hold their shape better for this salad.
  • Can I make this salad ahead of time?

    Absolutely! In fact, it tastes even better after the flavors have had a chance to meld together in the refrigerator. Just add the feta cheese right before serving to prevent it from becoming soggy.
  • Can I add other vegetables?

    Yes, feel free to add other Mediterranean vegetables like zucchini, eggplant, or artichoke hearts.
  • What if I don't have fresh herbs?

    You can use dried herbs, but use about half the amount called for in the recipe. Fresh herbs provide a brighter flavor.