
Looking for a fresh, nutritious, and satisfying salad?
This Mediterranean Lentil Salad is packed with plant-based protein, vibrant Mediterranean flavors, and a refreshing lemon-garlic dressing.
Whether you’re meal prepping, looking for a high-fiber dish, or just craving a light yet filling meal, this salad is a winner!
Plus, it’s naturally gluten-free, vegan-friendly, and incredibly easy to make.
Let’s dive into this delicious, wholesome recipe!
Why You’ll Love This Mediterranean Lentil Salad
- High in Protein & Fiber – Lentils make this salad incredibly nutritious and filling.
- Vegan & Gluten-Free – A perfect option for plant-based and gluten-free diets.
- Perfect for Meal Prep – Stays fresh in the fridge for days.
- Bursting with Flavor – Tangy lemon, fresh herbs, and Mediterranean spices make every bite delicious.
Ingredients You’ll Need
Lentils & Base:
- 1 cup green or brown lentils (uncooked)
- 1 1/2 cups cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
Flavor Enhancers:
- 1/4 cup fresh parsley, chopped
- 1/4 cup Kalamata olives, sliced
- 1/4 cup feta cheese (optional for non-vegan)
- 1 tbsp capers (adds a briny kick)
Dressing:
- 3 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tbsp red wine vinegar
- 2 cloves garlic, minced
- 1 tsp Dijon mustard
- 1/2 tsp dried oregano
- Salt & black pepper, to taste
How to Make Mediterranean Lentil Salad
- Cook the Lentils – Rinse the lentils thoroughly. Add them to a pot with 3 cups of water, bring to a boil, then simmer for 20-25 minutes until tender but firm. Drain and let them cool.
- Chop the Veggies – While the lentils cool, dice the tomatoes, cucumber, red onion, and parsley. Slice the olives and crumble the feta if using.
- Make the Dressing – In a small bowl, whisk together olive oil, lemon juice, vinegar, garlic, Dijon mustard, oregano, salt, and pepper.
- Combine Everything – In a large bowl, mix the cooked lentils, veggies, olives, and capers. Pour the dressing over and toss well.
- Let It Marinate – For the best flavor, let the salad sit for at least 30 minutes before serving. This allows the dressing to absorb into the lentils and veggies.
Tips for the Best Lentil Salad
- Use the Right Lentils – Green or brown lentils hold their shape best. Avoid red lentils, as they get mushy.
- Let It Sit – This salad tastes even better after marinating for a few hours.
- Make It Vegan – Simply omit the feta or use a dairy-free alternative.
- Storage – Keeps well in the fridge for up to 4 days.
Variations & Add-Ins
- Grains: Add quinoa or farro for extra texture.
- Nuts & Seeds: Try toasted almonds or sunflower seeds.
- Protein Boost: Mix in chickpeas or grilled chicken.
- Spicy Kick: Add red pepper flakes or diced jalapeños.
What to Serve with Mediterranean Lentil Salad
- As a light lunch or meal prep option
- Alongside grilled chicken, fish, or shrimp
- With warm pita bread and hummus
- As a side dish for Mediterranean feasts
FAQ’s
Can I use canned lentils?
Yes! Just rinse and drain them well before using.
How long does this salad last?
Up to 4 days in the fridge. The flavors improve over time!
Can I make it ahead of time?
Absolutely! It’s a great meal-prep dish that gets better the next day.
Healthy Mediterranean Lentil Salad
This Mediterranean Lentil Salad is a quick and nutritious dish packed with plant-based protein, fresh vegetables, and Mediterranean flavors. It’s easy to make, perfect for meal prep, and can be enjoyed as a light meal or side dish.Ready in under 40 minutes, this healthy salad is gluten-free, vegan-friendly (without feta), and bursting with flavor.
Ingredients
Lentils & Base:
- 1 cup green or brown lentils uncooked
- 1 ½ cups cherry tomatoes halved
- 1 cucumber diced
- ½ red onion finely chopped
Flavor Enhancers:
- ¼ cup fresh parsley chopped
- ¼ cup Kalamata olives sliced
- ¼ cup feta cheese optional for non-vegan
- 1 tbsp capers adds a briny kick
Dressing:
- 3 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tbsp red wine vinegar
- 2 cloves garlic minced
- 1 tsp Dijon mustard
- ½ tsp dried oregano
- Salt & black pepper to taste
Instructions
Cook the Lentils
- Rinse the lentils thoroughly. Add them to a pot with 3 cups of water, bring to a boil, then simmer for 20-25 minutes until tender but firm. Drain and let them cool.
Chop the Veggies
- While the lentils cool, dice the tomatoes, cucumber, red onion, and parsley. Slice the olives and crumble the feta if using.
Make the Dressing
- In a small bowl, whisk together olive oil, lemon juice, vinegar, garlic, Dijon mustard, oregano, salt, and pepper.
Combine Everything
- In a large bowl, mix the cooked lentils, veggies, olives, and capers. Pour the dressing over and toss well.
Let It Marinate
- For the best flavor, let the salad sit for at least 30 minutes before serving. This allows the dressing to absorb into the lentils and veggies.