This Mediterranean Lentil Salad is a bright, hearty, and refreshing dish packed with wholesome ingredients and bold flavors. With tender lentils, crunchy vegetables, and a zesty vinaigrette, it’s the perfect make-ahead salad that I love serving as a light lunch, side dish, or even a meatless main.
Why You’ll Love This Recipe
I love how this salad brings together both nutrition and flavor in one bowl. It’s protein-rich thanks to the lentils, loaded with colorful vegetables, and finished with a tangy lemon-olive oil dressing that ties everything together. It’s also completely plant-based, great for meal prep, and holds up beautifully in the fridge for several days.
Ingredients
(Here's a tip: Check out the full list of ingredients and measurements in the recipe card below.)
green or brown lentils
cherry tomatoes
cucumber
red onion
Kalamata olives
feta cheese (optional if I want to keep it vegan)
fresh parsley
fresh mint
lemon juice
olive oil
red wine vinegar
garlic
salt
black pepper
Directions
- I start by cooking the lentils until they are tender but still hold their shape, then drain and let them cool.
- While the lentils are cooling, I chop the cherry tomatoes, cucumber, red onion, olives, and herbs.
- In a small bowl, I whisk together lemon juice, olive oil, red wine vinegar, minced garlic, salt, and pepper to make the dressing.
- Once the lentils are cool, I toss them with the chopped vegetables and herbs.
- I pour the dressing over the salad and mix everything well so the flavors can meld.
- If I’m using feta, I crumble it on top just before serving.
Servings and timing
This recipe makes about 4 to 6 servings. It usually takes me around 10 minutes to prep everything and about 20 to 25 minutes to cook the lentils. All in all, I can have this salad ready in about 35 minutes.
Variations
When I want to change things up, I sometimes add diced avocado or roasted red peppers. For extra crunch, I toss in some toasted pine nuts or sunflower seeds. If I’m craving a grainier salad, I mix in cooked quinoa or bulgur. And to make it vegan, I simply skip the feta or use a plant-based alternative.
Storage/Reheating
I store this salad in an airtight container in the fridge where it stays fresh for up to 4 days. Since it’s served cold, I don’t reheat it, but I do give it a quick stir and maybe an extra squeeze of lemon before eating to freshen it up.
FAQs
How do I keep the lentils from getting mushy?
I make sure to use green or brown lentils and avoid overcooking them. I check for doneness by tasting—they should be tender but not falling apart.
Can I make this salad ahead of time?
Absolutely, I often make it a day ahead. The flavors get even better as they sit and meld in the fridge.
What kind of lentils work best?
I stick with green or brown lentils because they hold their shape well after cooking. Red lentils get too soft for this salad.
Is this salad gluten-free?
Yes, all the ingredients in this salad are naturally gluten-free, making it perfect for those avoiding gluten.
Can I freeze Mediterranean Lentil Salad?
I don’t recommend freezing it because the texture of the vegetables and lentils won’t hold up well after thawing. It’s best enjoyed fresh or within a few days.
Conclusion
This Mediterranean Lentil Salad is one of those dishes I keep coming back to—simple, flavorful, and endlessly versatile. It’s the kind of salad that feels satisfying and nourishing without being heavy. Whether I’m prepping meals for the week or bringing a dish to a gathering, this salad always delivers.
Mediterranean Lentil Salad
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4–6 servings
- Category: Salad
- Method: Boiling, Mixing
- Cuisine: Mediterranean
- Diet: Vegan
Description
A vibrant and hearty Mediterranean Lentil Salad packed with protein-rich lentils, crunchy vegetables, and a zesty lemon-olive oil dressing. Perfect as a light lunch, side dish, or meatless main.
Ingredients
- 1 cup green or brown lentils
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- ½ red onion, finely chopped
- ½ cup Kalamata olives, pitted and sliced
- ½ cup feta cheese, crumbled (optional for vegan)
- ¼ cup fresh parsley, chopped
- ¼ cup fresh mint, chopped
- 2 tbsp lemon juice
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- 1 clove garlic, minced
- ½ tsp salt
- ¼ tsp black pepper
Instructions
- Cook lentils in boiling water until tender but firm, about 20–25 minutes. Drain and let cool.
- Chop cherry tomatoes, cucumber, red onion, olives, parsley, and mint.
- In a small bowl, whisk together lemon juice, olive oil, red wine vinegar, garlic, salt, and pepper.
- In a large bowl, combine cooked lentils with chopped vegetables and herbs.
- Pour dressing over the salad and toss to combine thoroughly.
- Top with crumbled feta cheese just before serving, if using.
Notes
- To keep it vegan, omit the feta or use a plant-based alternative.
- Salad can be made ahead and stored in the fridge for up to 4 days.
- Use green or brown lentils as they hold shape best.
- Customize with add-ins like avocado, roasted peppers, or toasted nuts.
Nutrition
- Serving Size: 1.5 cups
- Calories: 280
- Sugar: 3g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 10mg
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