Mediterranean Lentil Salad

This Mediterranean Lentil Salad is a vibrant and nourishing dish that combines hearty lentils with crisp vegetables, fresh herbs, and a zesty dressing. It’s a versatile recipe that works beautifully as a side or main dish and is perfect for meal prepping, potlucks, or light lunches.

Why You’ll Love This Recipe

This salad is not only packed with protein and fiber from the lentils but also brims with bold Mediterranean flavors from ingredients like cucumbers, tomatoes, red onion, and fresh parsley. The tangy vinaigrette adds brightness, making it refreshing and satisfying. It’s naturally gluten-free, vegetarian, and can easily be made vegan. Moreover, it keeps well in the refrigerator, making it an excellent make-ahead option.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• Green or brown lentils

• Cherry tomatoes

• Cucumber

• Red onion

• Fresh parsley

• Fresh mint (optional)

• Feta cheese (optional, for garnish)

• Olive oil

• Lemon juice

• Dijon mustard

• Garlic

• Salt and pepper

Directions

1. Rinse the lentils and place them in a pot with water. Bring to a boil, then reduce the heat and simmer for about 15–20 minutes until tender but not mushy.

2. Drain the lentils and let them cool.

3. While the lentils are cooling, chop the tomatoes, cucumber, red onion, and fresh herbs.

4. In a large bowl, combine the cooked lentils with the chopped vegetables and herbs.

5. In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper to make the dressing.

6. Pour the dressing over the salad and toss to coat evenly.

7. If using, sprinkle feta cheese over the top before serving.

Servings and timing

This recipe yields approximately 4 servings.
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes

Variations

• Add protein: Include grilled chicken, tuna, or chickpeas for extra protein.

• Vegan option: Omit the feta cheese or use a plant-based alternative.

• Add grains: Mix in quinoa or bulgur for a heartier dish.

• Different herbs: Try basil or dill in place of parsley and mint.

• Olives or capers: Add a briny twist with Kalamata olives or capers.

Storage/reheating

Store the salad in an airtight container in the refrigerator for up to 4 days. It is best served cold or at room temperature, and reheating is not necessary. If you want to serve it warm, gently heat it in a pan over low heat, but avoid cooking too long to preserve the texture of the vegetables.

FAQs

How long can I store Mediterranean lentil salad in the fridge?

It can be stored for up to 4 days in an airtight container.

Can I freeze Mediterranean lentil salad?

Freezing is not recommended as the texture of the vegetables and herbs may degrade upon thawing.

Is this recipe suitable for vegans?

Yes, simply omit the feta cheese or use a vegan alternative.

What type of lentils should I use?

Use green or brown lentils as they hold their shape well when cooked.

Can I make this salad ahead of time?

Yes, it’s excellent for meal prep and tastes even better after the flavors meld.

Can I use canned lentils?

Yes, drain and rinse them well before use, though fresh-cooked lentils offer better texture.

What vegetables can I substitute?

Bell peppers, radishes, or carrots can replace or be added to the cucumbers and tomatoes.

Can I make the dressing in advance?

Absolutely, the dressing can be made up to 3 days in advance and stored in the refrigerator.

Is this recipe gluten-free?

Yes, it is naturally gluten-free.

How do I keep the vegetables crisp?

Add the dressing just before serving if making far in advance to maintain crunch.

Conclusion

Mediterranean Lentil Salad is a healthy, flavorful, and versatile dish that fits seamlessly into a variety of meals. Whether you’re preparing lunch for the week or a side for a summer gathering, this recipe delivers on taste, nutrition, and convenience.