Mediterranean Lentil Salad: A Fresh, Flavorful, and Nourishing Classic
Sun-drenched flavors, wholesome ingredients, and vibrant colors come together beautifully in Mediterranean Lentil Salad, a dish that feels both refreshing and deeply satisfying. Inspired by the simple yet bold cuisine of the Mediterranean region, this salad celebrates fresh vegetables, hearty lentils, and bright citrusy notes that awaken the palate. Each bite offers a balance of earthy, tangy, and savory flavors, making it a favorite for anyone seeking healthy meals without sacrificing taste.
Perfect for meal prep, picnics, or light dinners, Mediterranean Lentil Salad fits seamlessly into busy lifestyles while delivering impressive nutritional benefits. The combination of protein-rich lentils, crisp vegetables, and olive-oil-based dressing creates a dish that is filling yet light. Whether served as a main course or a side, this salad embodies the essence of Mediterranean eating—simple, nourishing, and undeniably delicious.
Ingredients Needed
Below is a list of ingredients with approximate calorie values per serving contribution.
| Ingredient | Quantity | Calories |
|---|---|---|
| Cooked green or brown lentils | 1½ cups | 345 |
| Cherry tomatoes (halved) | 1 cup | 30 |
| Cucumber (diced) | 1 cup | 16 |
| Red onion (finely chopped) | ¼ cup | 15 |
| Kalamata olives (sliced) | ¼ cup | 60 |
| Feta cheese (crumbled) | ½ cup | 200 |
| Fresh parsley (chopped) | ¼ cup | 5 |
| Fresh mint (optional) | 2 tbsp | 3 |
| Extra-virgin olive oil | 3 tbsp | 360 |
| Lemon juice (fresh) | 2 tbsp | 8 |
| Garlic (minced) | 1 clove | 5 |
| Salt & black pepper | To taste | 0 |
Step-by-Step Cooking Instructions
- Prepare the Lentils
Rinse cooked lentils under cold water and drain well. If cooking from dry, simmer lentils until tender but not mushy, then allow them to cool. - Chop the Vegetables
Dice cucumber, halve cherry tomatoes, finely chop red onion, and slice olives. Uniform cutting ensures balanced flavor in every bite. - Make the Dressing
In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and black pepper until emulsified. - Assemble the Salad
In a large mixing bowl, combine lentils, tomatoes, cucumber, onion, olives, parsley, and mint. - Dress and Toss
Pour dressing over the salad and gently toss until everything is evenly coated. - Finish with Feta
Sprinkle crumbled feta on top and give one final gentle toss. - Rest Before Serving
Let the salad sit for 10–15 minutes to allow flavors to meld beautifully.
Tips for Customizing the Recipe
- Protein Boost: Add grilled chicken, chickpeas, or tuna for a heartier meal.
- Vegan Option: Skip feta or replace it with dairy-free feta alternatives.
- Extra Crunch: Toss in chopped bell peppers or toasted pine nuts.
- Spice Variation: Add a pinch of red pepper flakes or sumac for depth.
- Herb Swap: Basil or dill works well if mint isn’t available.
Nutritional Information (Per Serving)
| Nutrient | Amount per Serving |
|---|---|
| Calories | ~320 |
| Protein | 14 g |
| Carbohydrates | 30 g |
| Fat | 18 g |
| Fiber | 12 g |
| Sodium | Moderate (adjust olives and feta as needed) |
Serving Suggestions
Mediterranean Lentil Salad pairs effortlessly with a variety of dishes:
- Serve alongside grilled fish or chicken
- Enjoy as a standalone lunch with warm pita bread
- Use as a filling for wraps or stuffed peppers
- Add to mezze platters with hummus and tzatziki
- Pack for meal prep—it tastes even better the next day
Mediterranean Lentil Salad: A Fresh, Flavorful, and Nourishing Classic
4–6
servings15
minutes20
minutes320
kcalIngredients
For the Salad:
1½ cups cooked green or brown lentils
1 cup cherry tomatoes, halved
1 cup cucumber, diced
¼ cup red onion, finely chopped
¼ cup Kalamata olives, sliced
½ cup feta cheese, crumbled
¼ cup fresh parsley, chopped
2 tbsp fresh mint (optional)
For the Dressing:
3 tbsp extra-virgin olive oil
2 tbsp fresh lemon juice
1 clove garlic, minced
Salt and black pepper, to taste
Directions
- Cook Lentils (if using dry):
- Rinse lentils and simmer until tender but firm. Drain and let cool.
- Prepare Vegetables:
- Dice cucumber, halve cherry tomatoes, chop red onion, and slice olives.
- Make Dressing:
- Whisk together olive oil, lemon juice, garlic, salt, and pepper in a small bowl.
- Assemble Salad:
- In a large bowl, combine lentils, tomatoes, cucumber, onion, olives, parsley, and mint.
- Dress the Salad:
- Pour dressing over the salad and toss gently until evenly coated.
- Add Feta:
- Sprinkle crumbled feta on top and toss lightly.
- Let Flavors Meld:
- Allow salad to rest 10–15 minutes before serving for the best flavor.
Recipe Video
Notes
- Cook lentils until tender but firm to maintain texture; avoid overcooking.
Let the salad rest 10–15 minutes after tossing so flavors meld beautifully.
Use fresh herbs like parsley and mint for the best Mediterranean flavor.
FAQs
1. Can I make Mediterranean Lentil Salad ahead of time?
Yes! This salad actually tastes better when allowed to sit for 30–60 minutes, as the flavors meld beautifully. Store in an airtight container in the fridge for up to 2 days.
2. What type of lentils works best for this salad?
Green or brown lentils hold their shape well and have a firm texture, making them ideal. Red lentils become too soft and mushy for this recipe.
3. How can I make this salad vegan?
Simply omit the feta cheese or replace it with a plant-based alternative. The salad will still be flavorful and satisfying.
4. Can I add protein to make it more filling?
Absolutely. Grilled chicken, tuna, chickpeas, or even roasted tofu pair wonderfully with the lentils and add extra protein.
5. How do I store leftovers?
Keep the salad in an airtight container in the refrigerator for up to 2–3 days. For the freshest taste, store the feta separately and add before serving.
Conclusion
Mediterranean Lentil Salad brings together vibrant flavors, nourishing ingredients, and effortless preparation in one beautiful dish. With its protein-rich lentils, fresh vegetables, and zesty dressing, it proves that healthy eating can be both exciting and deeply satisfying. Whether enjoyed at home or shared at gatherings, this salad delivers timeless Mediterranean charm with every bite—simple, wholesome, and truly unforgettable.
