Learn how to make a delicious and nutritious Mediterranean Lentil Salad with fresh ingredients, vibrant flavors, and a simple dressing. Perfect for meal prep, weight loss, and plant-based diets!
Why You’ll Love This Mediterranean Lentil Salad
If you’re looking for a healthy, protein-packed, and refreshing salad, this Mediterranean Lentil Salad is a must-try! It’s a nutrient-dense meal, rich in fiber, plant-based protein, and healthy fats. Whether you’re meal prepping, hosting a gathering, or just need a quick weeknight dinner, this salad fits the bill.
What Makes This Recipe Special?
✅ Super Nutritious – Lentils are packed with protein, fiber, and iron.
✅ Easy to Make – Cook lentils, chop veggies, mix the dressing—done!
✅ Flavorful & Fresh – The Mediterranean herbs and tangy dressing add a burst of flavor.
✅ Perfect for Meal Prep – Stays fresh in the fridge for up to 4 days.
✅ Vegan & Gluten-Free – Great for plant-based and gluten-free diets.
Ingredients for Mediterranean Lentil Salad
You’ll need simple, wholesome ingredients to create this vibrant salad:
For the Salad:
• 1 cup green or brown lentils (cooked & drained)
• 1 cup cherry tomatoes, halved
• 1 small cucumber, diced
• ½ red onion, finely chopped
• ¼ cup fresh parsley, chopped
• ¼ cup fresh mint, chopped
• ⅓ cup feta cheese (optional for a vegetarian version)
• ¼ cup Kalamata olives, sliced
For the Dressing:
• 3 tbsp extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1 tsp red wine vinegar
• 1 tsp Dijon mustard
• 1 tsp honey or maple syrup (optional)
• 1 garlic clove, minced
• ½ tsp ground cumin
• ½ tsp oregano
• Salt & black pepper to taste
Step-by-Step Instructions
Step 1: Cook the Lentils
• Rinse 1 cup of lentils under cold water.
• Add them to a pot with 3 cups of water and a pinch of salt.
• Bring to a boil, then reduce heat and let simmer for 20-25 minutes until tender but not mushy.
• Drain and let cool.
Step 2: Prepare the Vegetables
• While the lentils cook, chop the tomatoes, cucumber, red onion, parsley, mint, and olives.
Step 3: Make the Dressing
• In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, honey, cumin, oregano, salt, and pepper.
Step 4: Assemble the Salad
• In a large bowl, combine the cooked lentils, chopped veggies, and fresh herbs.
• Pour the dressing over the salad and toss gently to coat everything evenly.
• If using, sprinkle feta cheese on top.
Step 5: Serve & Enjoy
• Serve immediately or let the flavors meld by chilling in the fridge for 30 minutes.
• Enjoy it as a side dish, light lunch, or a protein-rich meal prep option!
Tips for the Best Mediterranean Lentil Salad
✔ Use Green or Brown Lentils – They hold their shape better than red lentils.
✔ Chop Ingredients Evenly – This ensures every bite has a balanced mix of flavors.
✔ Let It Marinate – Refrigerate for at least 30 minutes to enhance the taste.
✔ Add Crunch – Try toasted pine nuts, almonds, or sunflower seeds for texture.
✔ Make It a Meal – Add grilled chicken, shrimp, or chickpeas for extra protein.
Health Benefits of Mediterranean Lentil Salad
Eating this Mediterranean Lentil Salad is an easy way to boost your health!
• High in Fiber – Supports digestion and gut health.
• Rich in Plant-Based Protein – Keeps you full longer.
• Packed with Antioxidants – Tomatoes, olives, and herbs help fight inflammation.
• Heart-Healthy Fats – Olive oil and olives provide good fats for heart health.
• Low-Calorie & Nutrient-Dense – Great for weight loss and clean eating.
Frequently Asked Questions
Can I Make This Salad Ahead of Time?
Yes! It stores well in an airtight container in the fridge for up to 4 days.
What Can I Use Instead of Feta Cheese?
For a vegan option, try dairy-free feta or avocado for creaminess.
Can I Use Canned Lentils?
Absolutely! Just rinse and drain them before using.
What Other Dressings Work with This Salad?
Try a tahini dressing or a balsamic vinaigrette for variety.
Final Thoughts
This Mediterranean Lentil Salad is a delicious, easy-to-make, and super nutritious dish that fits into any healthy lifestyle. Whether you enjoy it as a light meal, side dish, or meal prep option, it’s a go-to recipe you’ll love.
Give it a try and let me know how you like it! Tag me on social media if you make this recipe!
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