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.