Mediterranean Lentil Salad

Name: Mediterranean Lentil Salad
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 cup dry green or brown lentils; 2 cups vegetable broth or water; 1 medium cucumber, diced; 1 bell pepper, diced; 1 cup cherry tomatoes, halved; 1/4 red onion, finely chopped; 1/4 cup olives, sliced; 1/4 cup fresh parsley, chopped; 1/4 cup fresh basil, chopped; Feta cheese for topping (optional); 3 tablespoons extra virgin olive oil; 2 tablespoons lemon juice; 1 teaspoon Dijon mustard; Salt and pepper to taste

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When I first discovered the Mediterranean Lentil Salad, I was amazed by how vibrant and flavorful lentils could be. I love how this salad combines fresh vegetables and herbs, creating a dish that’s not only nutritious but also incredibly satisfying. It’s perfect for a light lunch or as a side at dinner. Plus, it's easy to prepare, making it a go-to recipe in my kitchen. I often toss in some feta cheese for an extra touch of creaminess, and the contrasting textures make every bite enjoyable.

Created by

Selene Woodward

Last updated on 2026-02-15T02:17:36.116Z

Initially, I was skeptical about using lentils in salads. I grew up eating them mainly in stews, but after trying this Mediterranean approach, everything changed! Soaking the lentils before cooking them makes them tender yet firm, providing the ideal base for a salad. I also discovered that letting the salad sit for a while allows the flavors to meld beautifully, enhancing the overall taste.

One of the best tips I can offer is to use high-quality olive oil and fresh lemon juice. They bring brightness to the dish, elevating the flavor profile. I also love how versatile this salad is—feel free to add your favorite vegetables or proteins to make it your own!

Why You'll Love This Recipe
Nutritious and hearty, packed with protein and fiber
Vibrant flavors from fresh herbs and vegetables
Easily adaptable with your favorite ingredients

Understanding Lentils

Lentils are the heart of this Mediterranean Lentil Salad, providing a hearty base that's both nutritious and filling. A great source of plant-based protein, they bring about 18 grams of protein per cooked cup, along with a substantial amount of fiber. The choice of green or brown lentils adds subtle variations in texture; green lentils are firmer, while brown ones have a softer consistency. This dish pairs exceptionally well with the crunch from the fresh vegetables, ensuring a delightful mouthfeel.

When cooking lentils, it's essential to avoid overcooking them, which can lead to a mushy texture. Aim for a tender yet firm bite, simmering in vegetable broth or water for 20-25 minutes. Rinsing the lentils before cooking helps eliminate any debris and ensures a cleaner flavor in your salad. If you want to prepare lentils in advance, they can be cooked and stored in the refrigerator for up to 5 days, making this recipe an excellent option for meal prep.

Making Your Salad Unique

While the classic version of this Mediterranean Lentil Salad includes cucumbers, bell peppers, and tomatoes, you have the flexibility to customize it with seasonal vegetables. For a twist, consider adding roasted vegetables like zucchini or eggplant, which can introduce depth and sweetness. If you prefer a spicy kick, tossing in some diced jalapeños or a sprinkle of red pepper flakes can elevate the flavor profile without overwhelming the dish.

Furthermore, adding nuts or seeds, such as toasted almonds or sunflower seeds, not only enhances the texture but also boosts the nutritional content. If you're vegan, omitting feta cheese won’t detract from the salad's satisfying nature; instead, consider incorporating avocado for a creamy element. The dressing perfectly balances acidity and richness, but you can experiment with adding herbs like dill or mint for a refreshing note.

Ingredients

Gather the following ingredients for a delicious Mediterranean Lentil Salad:

Salad Ingredients

1 cup dry green or brown lentils
2 cups vegetable broth or water
1 medium cucumber, diced
1 bell pepper, diced
1 cup cherry tomatoes, halved
1/4 red onion, finely chopped
1/4 cup olives, sliced
1/4 cup fresh parsley, chopped
1/4 cup fresh basil, chopped
Feta cheese for topping (optional)

Dressing Ingredients

3 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1 teaspoon Dijon mustard
Salt and pepper to taste

With these fresh ingredients, you’re ready to create a mouthwatering Mediterranean Lentil Salad!

Instructions

Follow these steps to prepare your salad:

Cook the Lentils

Rinse the lentils under cold water. In a pot, combine the lentils and vegetable broth or water. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but not mushy. Drain any excess liquid and let them cool.

Prepare the Vegetables

While the lentils are cooking, chop the cucumber, bell pepper, cherry tomatoes, red onion, and olives. Combine them in a large mixing bowl.

Make the Dressing

In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper until well combined.

Mix Everything Together

Add the cooked lentils to the bowl with the vegetables. Pour the dressing over the mixture and toss gently. Fold in the chopped parsley and basil.

Serve

Transfer the salad to a serving dish. If desired, sprinkle feta cheese on top and enjoy!

Your Mediterranean Lentil Salad is now ready to be enjoyed!

Pro Tips

Feel free to customize this salad with seasonal vegetables or add a protein source like grilled chicken or chickpeas for a complete meal.

Serving Suggestions

This Mediterranean Lentil Salad is incredibly versatile and can be served in numerous ways. Try plating it as a vibrant side dish with grilled fish or chicken for a well-rounded meal. Alternatively, it can stand alone as a filling lunch. For a delightful picnic option, serve it in portable containers, where its flavors will intensify over time, making it even tastier as it rests.

When presenting the salad, consider garnishing with additional fresh herbs or a drizzle of balsamic reduction to elevate the visual appeal. You could also create a layer of flavors by pairing it with a tangy yogurt sauce on the side, which can add a refreshing creaminess that complements the lentils beautifully.

Storage and Make-Ahead Tips

If you plan to make this Mediterranean Lentil Salad ahead of time, it's best to keep the dressing separate until you're ready to serve. Combine the cooked lentils and vegetables, and refrigerate them in an airtight container; they can stay fresh for about 3-5 days. When you're ready to eat, simply add the dressing and toss for optimal freshness and flavor.

In terms of freezing, while cooked lentils freeze well, it's advisable to avoid freezing the mixed salad as the texture of the fresh vegetables may suffer when thawed. However, you can freeze the cooked lentils and use them in a variety of recipes later. Just remember to allow them to cool before placing them in freezer-safe bags, ensuring to expel as much air as possible to prevent freezer burn.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, this salad can be prepared a day in advance. Just keep it in the refrigerator and add the dressing just before serving.

→ Can I use different types of lentils?

Absolutely! While green or brown lentils work best, you can also experiment with red lentils; just adjust the cooking time as they cook faster.

→ Is it gluten-free?

Yes, this Mediterranean Lentil Salad is naturally gluten-free, making it great for those with gluten intolerance.

→ Can I add protein to this salad?

Certainly! Grilled chicken, shrimp, or chickpeas would make excellent additions to enhance the protein content.