Healthy Mediterranean Lentil Salad

Healthy Mediterranean Lentil Salad is a vibrant and refreshing dish that combines tender lentils, crisp vegetables, fresh herbs, and a zesty lemon vinaigrette. This salad is a wholesome and satisfying option that works beautifully as a side dish or a light, nutritious main course.

Why You’ll Love This Recipe

• Plant-Based Protein: Lentils are loaded with protein and fiber, keeping you full and energized.
• Bright Mediterranean Flavors: Fresh herbs, tangy lemon, and briny olives bring bold, refreshing flavor.
• Versatile Meal: Serve it warm or chilled, on its own or with grilled protein.
• Meal-Prep Friendly: This salad stores well and tastes even better the next day.
• Naturally Gluten-Free: A great option for gluten-free diets without needing modifications.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Green or brown lentils
• Bay leaf
• Red bell pepper
• Yellow bell pepper
• Cucumber
• Red onion
• Cherry tomatoes
• Kalamata olives
• Fresh parsley
• Fresh mint
• Feta cheese

For the Dressing

• Extra virgin olive oil
• Fresh lemon juice
• Dijon mustard
• Ground cumin
• Salt
• Black pepper

Directions

this recipe

1. Cook the Lentils: In a saucepan, combine lentils with water and a bay leaf. Simmer until tender (20–25 minutes), then drain and discard the bay leaf.
2. Make the Vinaigrette: Whisk olive oil, lemon juice, Dijon mustard, cumin, salt, and pepper in a bowl until emulsified.
3. Chop the Veggies: Dice the peppers, cucumber, onion, and halve the cherry tomatoes.
4. Combine the Salad: In a large bowl, mix lentils with vegetables, olives, parsley, and mint.
5. Add Cheese and Dressing: Gently fold in feta cheese, drizzle with vinaigrette, and toss to combine.
6. Serve: Enjoy immediately or chill for 1–2 hours to allow flavors to meld.

Servings and Timing

• Servings: 6
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes

Variations

• Add Protein: Top with grilled chicken, salmon, or tofu for a heartier dish.
• Vegan Version: Omit feta or use a dairy-free cheese.
• Change the Herbs: Swap in basil or dill for a different herbal twist.
• Include Grains: Add cooked quinoa or farro for more texture and bulk.
• Spice It Up: A pinch of red chili flakes or minced garlic adds heat and depth.

Storage/Reheating

• Storage: Keep in an airtight container in the fridge for up to 4 days.
• Reheating: Best enjoyed cold or at room temperature. To serve warm, gently reheat in a skillet over low heat, stirring occasionally.

FAQs

Can I use canned lentils?

Yes, canned lentils are a quick alternative. Rinse and drain well before using.

Which lentils are best for salad?

Green or brown lentils hold their shape well after cooking, making them ideal for salads.

Can I make this ahead of time?

Yes, it actually tastes better after chilling. Just store in the fridge until ready to serve.

How do I prevent sogginess?

Drain lentils thoroughly and add the vinaigrette just before serving if making in advance.

Is it gluten-free?

Yes, all the ingredients are naturally gluten-free.

What can I serve with it?

Grilled meats, pita bread, or other Mediterranean sides like hummus pair well.

Can I freeze lentil salad?

Freezing is not recommended as the texture of the vegetables and herbs will degrade.

How long does it last in the fridge?

It stays fresh for 3 to 4 days when stored properly in an airtight container.

What if I don’t have Dijon mustard?

You can substitute with yellow mustard or a splash of vinegar for acidity.

Can I use dried herbs?

Fresh herbs are best, but in a pinch, use half the amount of dried herbs.

Conclusion

Healthy Mediterranean Lentil Salad is a flavorful, protein-rich, and refreshing dish that fits perfectly into any lifestyle. Whether you’re prepping lunches for the week or hosting a gathering, this salad delivers deliciousness with minimal effort. Enjoy it on its own or alongside your favorite Mediterranean entrees for a complete and satisfying meal.

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