Discover how to make Mediterranean lentil salad with this easy recipe! Packed with protein, fiber, and vibrant flavors, this healthy salad is perfect for meal prep, lunch, or a light dinner.
Why You’ll Love This Mediterranean Lentil Salad
If you’re looking for a simple, nutrient-packed dish that bursts with flavor, this Mediterranean lentil salad is a must-try. It’s fresh, hearty, and perfect for any occasion — whether you need a quick lunch, a side dish, or a make-ahead meal for busy days.
Lentils are loaded with protein and fiber, keeping you full and energized. Combined with crisp veggies, fresh herbs, and a zesty dressing, this salad delivers both nutrition and taste in every bite.
The best part? It comes together in under 30 minutes!
Ingredients You’ll Need
For the salad:
• 1 ½ cups cooked green or brown lentils (or canned, rinsed, and drained)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 red bell pepper, chopped
• ½ red onion, finely sliced
• ½ cup kalamata olives, pitted and halved
• ½ cup feta cheese (optional, omit for vegan)
• ¼ cup fresh parsley, chopped
• 2 tbsp fresh mint, chopped
For the dressing:
• ¼ cup extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1 tbsp red wine vinegar
• 1 garlic clove, minced
• 1 tsp dried oregano
• Salt and pepper to taste
Step-by-Step Instructions
1. Cook the Lentils
If using dry lentils, rinse and cook them in boiling water for about 20 minutes until tender but not mushy. Drain and let them cool completely.
2. Prep the Vegetables
Chop all your veggies and herbs. Try to keep everything bite-sized for easy eating.
3. Make the Dressing
In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, garlic, oregano, salt, and pepper.
4. Assemble the Salad
In a large mixing bowl, combine the cooked lentils, tomatoes, cucumber, bell pepper, red onion, olives, feta cheese, parsley, and mint.
5. Toss and Serve
Drizzle the dressing over the salad and toss until everything is well-coated. Taste and adjust seasoning if needed.
Enjoy immediately, or refrigerate for an hour to let the flavors meld together even more!
Health Benefits of Mediterranean Lentil Salad
This salad isn’t just delicious — it’s a powerhouse of nutrients:
• Protein & Fiber: Lentils keep you full and support digestion.
• Healthy Fats: Olive oil provides heart-healthy fats.
• Vitamins & Antioxidants: Fresh veggies and herbs deliver essential nutrients to boost your immunity.
Plus, it’s naturally gluten-free, and you can easily make it vegan by skipping the feta cheese.
Tips for the Best Mediterranean Lentil Salad
• Choose the Right Lentils: Green or brown lentils hold their shape best. Avoid red lentils, as they get too soft.
• Let It Chill: For more vibrant flavors, let the salad rest in the fridge for at least an hour before serving.
• Meal Prep Friendly: This salad stays fresh in the fridge for up to 4 days, making it perfect for meal prep.
Serving Suggestions
This Mediterranean lentil salad is incredibly versatile! You can:
• Serve it as a main dish with whole-grain pita or quinoa.
• Pair it with grilled chicken, fish, or tofu for extra protein.
• Enjoy it as a light side dish at summer barbecues or picnics.
Final Thoughts: A Salad Worth Savoring
Making a Mediterranean lentil salad at home is one of the easiest ways to enjoy a healthy, filling meal without sacrificing flavor. It’s packed with wholesome ingredients, vibrant colors, and a satisfying mix of textures that will leave you wanting more.
Whether you’re following a plant-based diet, need a quick meal-prep option, or just love Mediterranean flavors, this salad has got you covered.
Try it out, and let me know how you like it in the comments below! And don’t forget to share this recipe with your friends and family — they’ll thank you later!