Bursting with color, flavor, and irresistible freshness, Mediterranean Lentil Salad is a vibrant dish that’s equally welcome at a relaxed lunch or an elegant dinner party. This salad stars tender lentils and a crunchy medley of fresh veggies, all tossed in a bright lemon-oregano vinaigrette. Packed with plant-based protein and delightful textures, it’s as nourishing as it is delicious. Whether you’re a meal-prep maven or just looking for a crowd-pleasing side, this Mediterranean Lentil Salad might just become your new staple!
Ingredients You’ll Need
The ingredients for this Mediterranean Lentil Salad are simple yet absolutely essential—the kind of lineup where each component brings something special to the table. From tangy feta to crisp cucumber and the herbal lift of parsley and mint, every bite is full of Mediterranean sunshine.
- Dry green or brown lentils (1 cup, rinsed): These hearty legumes soak up the flavors and keep the salad satisfying.
- Water or low-sodium vegetable broth (3 cups): Cooking lentils in broth amps up the savory depth, but water works beautifully too.
- Cherry tomatoes (1 cup, halved): Offers juicy sweetness and a pop of color throughout the salad.
- Cucumber (1, diced): Brings cool crunch and a refreshing bite that balances the richness of lentils and feta.
- Red onion (1/4 cup, finely chopped): Adds just the right amount of zesty sharpness—mild but present.
- Kalamata olives (1/4 cup, sliced): Their briny flavor embodies the essence of the Mediterranean.
- Crumbled feta cheese (1/4 cup): Creamy, salty, and tangy, feta adds a luxurious finish.
- Fresh parsley (2 tablespoons, chopped): Supplies a burst of herbal freshness and vibrant green color.
- Fresh mint (2 tablespoons, chopped; optional): Optional but recommended for a cool, aromatic twist.
- Olive oil (3 tablespoons): The backbone of a gorgeous Mediterranean dressing.
- Lemon juice (2 tablespoons): Lends tantalizing brightness that ties everything together.
- Red wine vinegar (1 teaspoon): Just a dash for tangy complexity.
- Garlic clove (1, minced): A subtle kick that deepens the overall flavor profile.
- Dried oregano (1/2 teaspoon): Traditional Mediterranean herb that underscores every bite.
- Salt and black pepper (to taste): Season boldly to highlight all those glorious flavors.
How to Make Mediterranean Lentil Salad
Step 1: Cook the Lentils
Begin by placing the rinsed lentils and your chosen liquid (water or veggie broth) in a medium saucepan. Bring everything to a boil, then lower the heat so it simmers gently. Cook for about 20 to 25 minutes, just until the lentils are tender but still hold their shape—they shouldn’t be mushy. Once cooked, drain any excess liquid and let the lentils cool completely. This step is crucial because warm lentils will wilt your veggies and make the salad soggy.
Step 2: Prep the Fresh Ingredients
While the lentils are cooling, slice up those cherry tomatoes, dice the cucumber, finely chop the red onion, and slice the Kalamata olives. Chop up a generous handful of fresh parsley and, if you love a refreshing herbal touch, the mint as well. Having all your veggies ready makes assembling the Mediterranean Lentil Salad a breeze.
Step 3: Mix the Salad
In a large mixing bowl, combine the cooled lentils with the tomatoes, cucumber, red onion, olives, feta, parsley, and mint. Give everything a light toss to ensure even distribution of ingredients. Every scoop should deliver a little bit of everything!
Step 4: Make the Dressing
In a small bowl or a lidded jar, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and black pepper. The goal is a tangy, smooth dressing that binds all the ingredients of your Mediterranean Lentil Salad together.
Step 5: Dress and Chill
Pour the dressing all over the lentil mixture, and gently toss everything together until well coated. For best flavor, cover and refrigerate the salad for at least 30 minutes. This brief chill lets the flavors mingle and develop—trust me, it’s worth the wait! Serve the Mediterranean Lentil Salad chilled or bring it to room temperature before enjoying.
How to Serve Mediterranean Lentil Salad
Garnishes
A final shower of fresh parsley or a sprinkle of extra feta right before serving makes this salad look even more stunning. For some crunch, a handful of roasted seeds or a scattering of toasted pine nuts can add a fun finish. Lemon zest or extra mint will bring out even more bright, fresh notes.
Side Dishes
Mediterranean Lentil Salad shines alongside crusty sourdough bread, grilled pita, or a warm piece of flatbread. If you’re making a bigger spread, pair it with a classic hummus, baba ganoush, or a platter of roasted vegetables for an easy, satisfying meal.
Creative Ways to Present
Turn your salad into a main event by piling it into lettuce cups or spooning it over a bed of greens for a heartier lunch. Mediterranean Lentil Salad also makes a beautiful topper for grain bowls, or you can scoop it into mason jars for a portable picnic or grab-and-go lunch.
Make Ahead and Storage
Storing Leftovers
One of the best things about Mediterranean Lentil Salad is how well it keeps! Store leftovers in an airtight container in the fridge for up to four days. The flavors get even better as they meld, making this a wonderful make-ahead option for busy weeks.
Freezing
Freezing isn’t recommended for this Mediterranean Lentil Salad, since the fresh vegetables and cheese can suffer texture changes after thawing. If you must, you can freeze just the cooked lentils and add the rest fresh when ready to serve.
Reheating
There’s no need to heat up this dish—it’s best served chilled or at room temperature. If you’d like to enjoy it warm, gently bring it to room temperature without overheating, as feta and fresh veggies are at their best when cool or just slightly warm.
FAQs
Can I use canned lentils for Mediterranean Lentil Salad?
Absolutely! If you’re short on time, canned lentils are a great shortcut. Just rinse and drain them well before using, and try to choose a lower-sodium option if possible.
What’s the best way to make this salad vegan?
Omit the feta cheese, or replace it with your favorite plant-based feta-style crumble—there are great options available in most grocery stores. All the other ingredients in Mediterranean Lentil Salad are naturally vegan!
Which type Salad, Side Dish
Green or brown lentils hold their shape beautifully and soak up all the dressing flavors, making them perfect for Mediterranean Lentil Salad. Red or yellow lentils tend to get mushy, so save those for soups.
Can I make Mediterranean Lentil Salad the night before?
This salad actually tastes even better when it has time to chill in the fridge! Feel free to make it a day in advance, and just give it a good toss and maybe a fresh splash of lemon before serving.
How can I add more protein to this salad?
It’s easy! Try adding grilled chicken, flaked tuna, or even a handful of chickpeas to your Mediterranean Lentil Salad. This transforms it from a side into a hearty main dish.
Final Thoughts
If you’re searching for a dish that’s healthy, bold, and impossibly easy, Mediterranean Lentil Salad is destined to win you over. Give it a try and let its fresh, zesty flavors transport you straight to a sunlit Mediterranean table—delicious memories await!
Print
Mediterranean Lentil Salad Recipe
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian, Gluten-Free
Description
This Mediterranean Lentil Salad is a refreshing and nutritious dish packed with protein and flavor. Perfect for a light meal or as a side dish for a potluck or barbecue.
Ingredients
Lentil Salad:
- 1 cup dry green or brown lentils (rinsed)
- 3 cups water or low-sodium vegetable broth
Veggies:
- 1 cup cherry tomatoes (halved)
- 1 cucumber (diced)
- 1/4 cup red onion (finely chopped)
- 1/4 cup Kalamata olives (sliced)
Additional:
- 1/4 cup crumbled feta cheese
- 2 tablespoons chopped fresh parsley
- 2 tablespoons chopped fresh mint (optional)
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon red wine vinegar
- 1 garlic clove (minced)
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
Instructions
- Cook Lentils: In a medium saucepan, combine lentils and water or broth. Simmer until tender.
- Prepare Salad: In a large bowl, mix lentils, tomatoes, cucumber, onion, olives, feta, parsley, and mint.
- Make Dressing: Combine olive oil, lemon juice, vinegar, garlic, oregano, salt, and pepper. Pour over salad.
- Chill: Refrigerate for at least 30 minutes to blend flavors. Serve chilled or at room temperature.
Notes
- Keeps well in the fridge for up to 4 days.
- Great for meal prep or a potluck side.
- Add grilled chicken or tuna for extra protein.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Salad, Side Dish
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 portion
- Calories: 310
- Sugar: 4g
- Sodium: 380mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 27g
- Fiber: 8g
- Protein: 13g
- Cholesterol: 10mg
