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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