Mediterranean Green Lentil Salad
This Mediterranean Green Lentil Salad is a healthy, vibrant, and protein-packed dish full of fresh vegetables, herbs, and a zesty lemon vinaigrette. It’s perfect as a main dish, side, or even meal prep option. Rich in fiber and plant-based protein, it’s naturally gluten-free and can easily be made vegan.
Prep & Cook Time
Prep Time: 15 minutes
Cook Time :(lentils) 20–25 minutes
Total Time: 40 minutes
Servings: 4–6
Ingredients
For the Salad:
1 cup green lentils (uncooked)
4 cups water or vegetable broth (for cooking lentils)
1 cup cherry tomatoes, halved
1 cucumber, diced
1/2 red onion, finely chopped
1/2 cup Kalamata olives, pitted and halved
1/4 cup fresh parsley, chopped
1/4 cup fresh mint, chopped (optional)
1/3 cup crumbled feta cheese (omit or use vegan feta for vegan version)
For the Dressing:
1/4 cup extra virgin olive oil
2 tablespoons lemon juice (freshly squeezed)
1 tablespoon red wine vinegar
1 teaspoon Dijon mustard
1 garlic clove, minced
Salt and pepper to taste
Instructions
Step 1: Cook the Lentils
Rinse the green lentils under cold water.
In a medium pot, add lentils and water or broth.
Bring to a boil, then reduce heat and simmer for 20–25 minutes, or until lentils are tender but not mushy.
Drain and rinse under cold water to cool quickly.
Step 2: Prepare the Dressing
In a small bowl or jar, whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, salt, and pepper.
Taste and adjust seasoning if needed.
Step 3: Assemble the Salad
In a large bowl, combine cooked lentils, cherry tomatoes, cucumber, red onion, olives, parsley, mint, and feta.
Pour the dressing over the salad and toss well to combine.
Let it sit for 10–15 minutes to allow flavors to blend.
Tips
Cook lentils just right: Avoid overcooking so they stay firm.
Chill ahead: Make it a few hours in advance for best flavor.
Use quality olive oil: A good extra virgin olive oil makes a big difference.
Make it vegan: Skip the feta or use a plant-based alternative.
Variations
Add grains: Mix in quinoa, couscous, or bulgur for extra texture.
Include greens: Toss in spinach or arugula for more freshness.
Switch legumes: Try black lentils or chickpeas as a swap.
Add nuts: Sprinkle in toasted pine nuts or slivered almonds for crunch.
FAQ
Q: Can I use canned lentils?
A: Yes, but rinse them well and reduce salt in the recipe.
Q: How long does it last in the fridge?
A: Up to 4 days in an airtight container.
Q: Can I freeze this salad?
A: Freezing isn’t recommended due to texture changes in vegetables.
Q: Is this salad gluten-free?
A: Yes, it is naturally gluten-free.
Nutrition (Per Serving – based on 6 servings)
Calories~260 kcal
Protein11g
Carbs26g
Fiber9g
Fat13g
Saturated Fat3g
Sodium~300mg
Note: Nutritional values vary based on exact ingredients and quantities used.
Conclusion
This Mediterranean Green Lentil Salad is everything you want in a nutritious meal—fresh, flavorful, easy to make, and endlessly customizable. It’s ideal for potlucks, lunches, or a quick weeknight dinner. With minimal prep and maximum taste, it’s sure to become a regular in your recipe rotation.