A protein-packed, refreshing salad recipe loaded with bold Mediterranean flavors — easy, nutritious, and perfect for any meal or occasion!
Why You’ll Fall in Love With This Lentil Salad
Looking for a fresh, filling, and flavor-packed dish that’s as easy to make as it is good for you? This Mediterranean Lentil Salad is your new go-to recipe. It’s rich in plant-based protein, bursting with vibrant veggies, and drizzled with a zesty lemon-olive oil dressing that ties it all together.
Whether you’re prepping lunches for the week, planning a summer gathering, or just craving something healthy and satisfying, this dish hits every note. Plus, it’s vegan, gluten-free, and budget-friendly.
What Makes This Mediterranean Lentil Salad So Special?
• Protein-rich lentils for long-lasting energy
• Fresh herbs like parsley and mint for that Mediterranean flair
• Crunchy cucumbers, juicy tomatoes, and red onions for texture and color
• Tangy feta cheese (optional) for creaminess
• Homemade lemon-garlic vinaigrette that brings it all to life
And the best part? It tastes even better the next day, making it perfect for meal prep!
Ingredients You’ll Need
Here’s everything to grab before getting started:
For the Salad:
• 1 cup dry green or brown lentils
• 1 medium cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 red onion, finely chopped
• 1/4 cup chopped fresh parsley
• 2 tbsp chopped fresh mint (optional but recommended)
• 1/3 cup crumbled feta cheese (omit for vegan)
• Salt and pepper to taste
For the Dressing:
• 3 tbsp extra virgin olive oil
• Juice of 1 lemon
• 1 clove garlic, minced
• 1 tsp Dijon mustard
• 1/2 tsp dried oregano
• Salt and pepper to taste
Step-by-Step Instructions
Step 1: Cook the Lentils
Rinse lentils and place in a saucepan with 3 cups of water. Bring to a boil, then reduce heat and simmer for 15–20 minutes or until tender but not mushy. Drain and let them cool.
Step 2: Prep the Veggies
While lentils cool, chop all your vegetables and herbs. Keep everything roughly the same size for a balanced bite.
Step 3: Whisk the Dressing
In a small bowl, whisk together olive oil, lemon juice, garlic, mustard, oregano, salt, and pepper.
Step 4: Combine It All
In a large bowl, mix the lentils, veggies, herbs, and feta. Drizzle with dressing and toss gently to combine.
Step 5: Chill & Serve
Let the salad sit for 10–15 minutes to absorb the flavors. Serve chilled or at room temperature.
Tips to Customize Your Lentil Salad
• Add avocado for extra creaminess
• Toss in olives for a salty punch
• Use red lentils for a softer texture (just note they cook faster!)
• Add quinoa or bulgur for a grain boost
• Top with grilled chicken or shrimp for added protein (if not vegan)
Health Benefits of Lentil Salad
This Mediterranean Lentil Salad isn’t just tasty—it’s loaded with nutrition:
• High in fiber to support digestion
• Rich in plant-based protein for muscle and energy
• Packed with antioxidants from veggies and herbs
• Heart-healthy fats from olive oil
• Low glycemic index, making it diabetic-friendly
Eating healthy doesn’t mean sacrificing flavor. This salad proves it every single time.
Make It Once, Crave It Forever
Whether you’re eating it straight from the fridge, serving it at a potluck, or layering it in a wrap — this salad will quickly become part of your weekly rotation. It’s fresh, filling, and fuss-free.
So, are you ready to shake up your salad game with Mediterranean magic?
Save & Share This Recipe
Pin it, share it, love it! This recipe is perfect for:
• Summer lunches
• Potluck side dishes
• Weekly meal prep
• Clean eating goals
• Anyone new to the Mediterranean diet!