Mediterranean Lentil Salad: Fresh & Healthy
A Taste of Sunshine Salads.
A vibrant, nutrient-packed lentil salad with crisp veggies and a zesty lemon-dill vinaigrette. It's the perfect easy lunch or side dish.
I remember the first time I really *got* lentils. It wasn't in some fancy stew, but a simple salad like this one, at a little cafe with wobbly tables and sunlight streaming through the windows. It felt so effortlessly elegant and wholesome. This recipe is my little ode to that memory—the earthy lentils, the crunch of fresh cucumber, the salty bite of feta, all tied together with a simple, bright dressing. It’s the kind of food that makes you feel good from the inside out, you know? It's not fussy, it's not perfect, it's just real, good food.
Why This Salad Feels Like a Hug in a Bowl
- •Effortlessly Healthy: It's packed with plant-based protein and fiber, so it leaves you feeling satisfied and energized, not weighed down.
- •A Symphony of Textures: The earthy chew of the lentils, the crisp crunch of the veggies, the creamy feta... it's just so good.
- •Meal-Prep Dream: This salad holds up beautifully in the fridge. I love making a big batch on Sunday for easy, grab-and-go lunches all week.
- •So Versatile: Serve it as a side, a main, or scoop it up with some warm pita. There's no wrong way to enjoy it.
Wow, I could honestly eat this salad every single day. The flavors are so fresh and it's surprisingly filling. It's my new favorite work lunch!
Essential Ingredient Guide
- The Lentils: Brown or green lentils are your best friends here. They hold their shape well after cooking. Red lentils, while delicious, tend to get too soft and are better suited for soups or purees.
- Feta Cheese: I always suggest buying feta in a block and crumbling it yourself. It has a much creamier texture and better flavor than the pre-crumbled kind. It feels a little more special, too.
- Fresh Herbs: Don't skip the fresh parsley and mint! They add such an incredible layer of brightness that dried herbs just can't replicate. It's what makes the salad taste alive.
Complete Cooking Process
- Cook the Base: Gently simmer your lentils until they are tender but still have a slight bite. This is the hearty foundation of our salad.
- Chop the Color: While the lentils cook, create a mosaic of color and texture by dicing your fresh vegetables—cucumber, bell pepper, onion, and tomatoes.
- Whisk the Vinaigrette: Create a bright, zesty dressing by combining olive oil, fresh lemon juice, garlic, and herbs. This is the soul of the salad.
- Combine and Toss: In a large bowl, gently bring everything together—the warm lentils, the crisp veggies, the salty feta and olives, and the fresh herbs. Pour the vinaigrette over and toss to coat every ingredient in sunshine.
Your Questions, Answered
→Can I make this salad ahead of time?
Absolutely! It's one of the best things about it. It actually tastes even better the next day as the flavors meld. Just maybe hold off on adding the fresh herbs until right before you serve to keep them from wilting.
→What other vegetables can I add?
Feel free to get creative! Artichoke hearts, roasted red peppers, or even some chopped spinach would be wonderful additions. Think of this recipe as a starting point.
→How do I store leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 4 days. It's the perfect solution for a busy week.
Mediterranean Lentil Salad: Fresh & Healthy
Mediterranean lentil salad is a fresh and healthy recipe perfect for a light lunch or side dish. Packed with flavor and nutrients!
Timing
Prep Time
15 minutes
Cook Time
20 minutes
Total Time
35 minutes
Recipe Details
Ingredients
For the Salad
- 011 cup brown or green lentils, rinsed
- 023 cups water or vegetable broth
- 031 English cucumber, diced
- 041 red bell pepper, diced
- 051/2 red onion, finely chopped
- 061 cup cherry tomatoes, halved
- 071/2 cup crumbled feta cheese
- 081/2 cup Kalamata olives, halved
- 091/4 cup chopped fresh parsley
- 102 tablespoons chopped fresh mint (optional, but lovely)
For the Lemon Vinaigrette
- 011/4 cup extra virgin olive oil
- 023 tablespoons fresh lemon juice
- 031 teaspoon Dijon mustard
- 041 clove garlic, minced
- 051/2 teaspoon dried oregano
- 06Salt and freshly ground black pepper to taste
Instructions
First, let's cook the lentils. Combine the rinsed lentils and water or broth in a medium saucepan. Bring it to a boil, then reduce the heat to a gentle simmer. Let them cook, partially covered, for about 20-25 minutes, or until they're tender but not mushy. We want a little bite. Drain any excess water and let them cool slightly.
While the lentils are doing their thing, you can prep the veggies. This is the relaxing part for me—the quiet chop of the knife. Dice the cucumber, bell pepper, and red onion. Halve the tomatoes and olives. Just gather all that color and freshness in a large bowl.
Now for the dressing. In a small bowl or a jar with a lid, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, and oregano. A little shake in a jar is honestly the easiest way. Season it with salt and pepper. Taste it—does it need more lemon? A bit more salt? Trust your palate.
Once the lentils are cooled a bit (lukewarm is perfect), add them to the big bowl with all your chopped vegetables. Pour that lovely dressing over everything.
Gently fold in the crumbled feta, fresh parsley, and mint. Be gentle here, we don't want to mash the feta into oblivion. Give it all a good toss until everything is beautifully coated.
You can serve it right away, but I think it's even better if you let it sit for about 15-20 minutes. It gives the flavors a chance to get to know each other. It just settles into itself, you know?
Notes & Tips
- 1If you can find French green lentils (lentilles du Puy), they are fantastic in this salad as they hold their shape exceptionally well.
- 2Feel free to adjust the amount of lemon juice and olive oil to your personal preference. Some like it tangier, some like it richer.
Tools You'll Need
- •Don't overcook your lentils! They should be tender but still hold their shape. A mushy lentil salad is a sad lentil salad.
- •Rinse your lentils before cooking to remove any dust or debris.
- •Let the lentils cool down just a bit before mixing with the fresh veggies. If they're too hot, they can make the cucumbers and peppers lose their crispness.
- •Taste your dressing before you pour it on. It's your one chance to adjust the salt, lemon, or oil to your liking.