Mediterranean Lentil Salad: Fresh, Healthy, and Full of Flavor | RecipeCoo

Mediterranean Lentil Salad: Fresh, Healthy, and Full of Flavor

When you’re craving something fresh, light, and healthy, this Mediterranean Lentil Salad is exactly what you need. Packed with protein, fiber, and vibrant veggies, this salad is not only incredibly nourishing but also bursting with Mediterranean flavors that will transport your taste buds to sunny shores. Whether you’re looking for a hearty lunch, a filling side dish, or even a make-ahead meal for the week, this salad ticks all the boxes.

Why You’ll Love This Recipe

This Mediterranean Lentil Salad is a perfect balance of fresh ingredients and satisfying textures. The earthy lentils, crunchy veggies, and tangy feta combine with the bold flavors of olives, red onion, and a zesty lemon dressing. It’s light yet filling, making it ideal for meal prep or a refreshing lunch. Plus, it’s packed with nutrients—lentils provide a great source of protein and fiber, while the colorful veggies and herbs add antioxidants and fresh flavor. Healthy never tasted so good!

Ingredients

Here’s a quick look at the main ingredients for this Mediterranean-inspired salad:

  • Green or brown lentils
  • Cherry tomatoes
  • Cucumber
  • Red onion
  • Kalamata olives
  • Feta cheese
  • Fresh parsley
  • Lemon juice
  • Olive oil
  • Red wine vinegar
  • Garlic
  • Salt and pepper

The full list of ingredients can be found below, but these are the main elements that make this salad so vibrant and satisfying.

Directions

Step 1: Cook the Lentils

Start by rinsing your lentils under cold water. In a medium pot, bring about 4 cups of water to a boil. Add the lentils and a pinch of salt, then reduce the heat and let them simmer for about 20-25 minutes, or until they are tender but still firm (you don’t want them mushy). Drain any excess water and set the lentils aside to cool.

Step 2: Prepare the Veggies

While the lentils are cooking, chop the veggies. Slice the cherry tomatoes in half, dice the cucumber, and finely chop the red onion. For the olives, slice them into rings or halves, depending on your preference. Crumble the feta cheese into bite-sized pieces. Chop fresh parsley for a burst of green.

Step 3: Make the Dressing

In a small bowl or jar, whisk together the olive oil, red wine vinegar, lemon juice, minced garlic, salt, and pepper. Taste and adjust the seasoning to your liking, adding more lemon juice or vinegar if you prefer a tangier dressing.

Step 4: Assemble the Salad

In a large mixing bowl, combine the cooled lentils with the chopped veggies, olives, and feta. Pour the dressing over the salad and toss gently to combine. Make sure everything is well-coated with the dressing, and give it a taste to ensure the flavors are balanced. If needed, adjust the seasoning with a little more salt or pepper.

Step 5: Chill and Serve

For the best flavor, let the salad sit in the fridge for at least 30 minutes to allow the flavors to marinate and develop. Serve chilled or at room temperature, garnished with a little more fresh parsley if desired.

Expert Tips and Tricks

  • Cook the lentils al dente: Be careful not to overcook the lentils. They should hold their shape and provide a nice texture to the salad.
  • Use high-quality olive oil: Since the dressing is a key component of this salad, make sure you’re using a good-quality extra virgin olive oil for the best flavor.
  • Make ahead: This salad keeps really well in the fridge, making it a great option for meal prep. In fact, the flavors only get better as it sits!
  • Fresh herbs: While parsley is traditional, you can also add fresh mint or basil for a different twist and extra freshness.

Recipe Variations and Possible Substitutions

  • Swap the feta: If you’re not a fan of feta, goat cheese or even a few cubes of mozzarella would be a great alternative.
  • Add protein: For a more filling meal, you can add grilled chicken, shrimp, or even a few boiled eggs on top for extra protein.
  • Use different beans: If you don’t have lentils on hand, you can substitute them with chickpeas, black beans, or another type of legume.
  • Add some heat: If you like a little spice, toss in some red pepper flakes or a sliced jalapeño for a kick.

Serving and Pairing Suggestions

This Mediterranean Lentil Salad makes a perfect light lunch or dinner on its own. But if you’re looking to make it a fuller meal, it pairs wonderfully with grilled meats, seafood, or even a slice of warm pita bread with hummus. For a simple yet complete meal, serve it alongside roasted chicken or fish, or enjoy it with a cup of creamy tzatziki on the side. A glass of crisp white wine like Sauvignon Blanc or even a dry rosé would complement the fresh flavors of the salad beautifully.

Storage and Reheating Tips

This salad stores well in an airtight container in the fridge for up to 3 days. It’s actually one of those salads that tastes even better after a day or two when all the flavors have had time to meld. However, if you plan on keeping it for more than a day, you might want to store the feta and dressing separately to prevent the salad from getting soggy. No reheating is needed—just enjoy it cold or at room temperature!

FAQs

1. Can I use canned lentils?

Yes, canned lentils work perfectly for this salad! Just make sure to rinse them well to remove any excess salt or preservatives.

2. Can I make this salad ahead of time?

Absolutely! This salad is great for meal prep. Just make sure to store it in an airtight container in the fridge, and it will last for 2-3 days.

3. Can I add more vegetables to this salad?

Yes, feel free to get creative! Add bell peppers, carrots, or even roasted vegetables like zucchini or eggplant for a heartier version.

4. Is this salad vegan-friendly?

Yes! This Mediterranean Lentil Salad is vegan if you leave out the feta or use a plant-based cheese alternative.

Conclusion

This Mediterranean Lentil Salad is the perfect balance of fresh, healthy, and flavorful ingredients, making it an ideal addition to your meal rotation. It’s versatile enough to be eaten on its own or paired with a variety of dishes, and it’s packed with nutrients to fuel your day. With just a few simple ingredients and minimal effort, you’ll have a satisfying, delicious meal that’s sure to become a favorite. Try it out—you won’t be disappointed!

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Mediterranean Lentil Salad: Fresh, Healthy, and Full of Flavor

Mediterranean Lentil Salad: Fresh, Healthy, and Full of Flavor

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  • Author: Emily
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Category: Salad
  • Method: Stovetop
  • Cuisine: Mediterranean
  • Diet: Gluten Free

Description

This Mediterranean Lentil Salad is a vibrant, protein-packed dish bursting with Mediterranean flavors. Made with hearty lentils, crunchy veggies, tangy feta, and a zesty lemon dressing, it’s perfect for a healthy lunch, side dish, or meal prep.


Ingredients

Units Scale
  • 1 cup green or brown lentils
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 small red onion, finely chopped
  • 1/2 cup Kalamata olives, sliced
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup fresh parsley, chopped
  • 2 tbsp lemon juice
  • 3 tbsp olive oil
  • 2 tbsp red wine vinegar
  • 2 cloves garlic, minced
  • Salt and freshly ground black pepper, to taste

Instructions

  1. Cook the Lentils: Rinse the lentils under cold water. Bring 4 cups of water to a boil in a medium pot, add lentils and a pinch of salt. Reduce heat and simmer for 20-25 minutes until tender but still firm. Drain and let cool.
  2. Prepare the Veggies: Slice cherry tomatoes, dice cucumber, finely chop red onion, slice olives, crumble feta, and chop parsley.
  3. Make the Dressing: Whisk together olive oil, red wine vinegar, lemon juice, minced garlic, salt, and pepper in a small bowl. Adjust seasoning to taste.
  4. Assemble the Salad: In a large bowl, combine the cooled lentils, chopped veggies, olives, feta, and parsley. Pour the dressing over and toss to coat.
  5. Chill and Serve: Let the salad sit in the fridge for at least 30 minutes to allow the flavors to meld. Serve chilled or at room temperature, garnished with more parsley.

Notes

  • The salad can be made ahead of time and keeps well in the fridge for up to 3 days.
  • To make the salad vegan, leave out the feta or use a plant-based alternative.
  • If you prefer more veggies, feel free to add bell peppers, carrots, or roasted zucchini.

Nutrition

  • Serving Size: 1 serving
  • Calories: 280
  • Sugar: 5g
  • Sodium: 380mg
  • Fat: 16g
  • Saturated Fat: 3g
  • Unsaturated Fat: 12g
  • Trans Fat: 0g
  • Carbohydrates: 30g
  • Fiber: 8g
  • Protein: 12g
  • Cholesterol: 10mg
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