This colorful Mediterranean lentil salad is packed with hearty lentils, fresh veggies, and zesty lemon dressing. It’s healthy, filling, and super easy to make!
The best part? You can toss in any veggies you love or have on hand. I often sneak in extra herbs for that fresh flavor. Trust me, it’s a treat to eat!
Key Ingredients & Substitutions
Lentils: Green or brown lentils work best for this salad. They’re high in protein and fiber. If you need a quick option, canned lentils can work too, just rinse and drain them to reduce sodium.
Cucumber: Any cucumber variety can be used, but I love the crunch of English cucumbers. If you don’t have cucumbers, bell peppers offer a similar crunch and can add some sweetness.
Cherry Tomatoes: When in season, try heirloom tomatoes for extra flavor. You can use regular tomatoes diced up if you’re short on cherry tomatoes.
Kalamata Olives: If you’re not a fan of olives, capers or artichoke hearts can bring in a briny touch instead. Just chop them up to maintain a similar texture.
Feta Cheese: For a dairy-free option, try using vegan feta or skip it altogether. Adding some avocado can introduce a creamy texture too!
How Do I Cook Lentils Perfectly?
Cooking lentils sounds simple, but getting them just right keeps the salad enjoyable. You want them tender yet firm enough to hold their shape.
- Rinse lentils in cold water to clear any dirt or debris.
- Add lentils to a saucepan with water or vegetable broth—this adds flavor!
- Bring to a boil over medium-high heat, then reduce to a gentle simmer.
- Cook for 20-25 minutes. Test them at 20 minutes; they should be tender but not mushy!
- Once done, drain and rinse them in cold water right away to stop the cooking process.
Taking this step prevents them from getting mushy when mixed with the other fresh ingredients!
Healthy Mediterranean Lentil Salad
Ingredients You’ll Need:
For the Salad:
- 1 cup green or brown lentils, rinsed
- 3 cups water or vegetable broth
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, finely chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup crumbled feta cheese (optional)
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
For the Dressing:
- Juice of 1 large lemon
- 3 tablespoons extra virgin olive oil
- 1 garlic clove, minced
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper, to taste
How Much Time Will You Need?
This refreshing Mediterranean lentil salad takes about 30 minutes to prepare and cook the lentils, plus an additional 30 minutes to chill. In total, expect to spend about 1 hour to make this wholesome dish that’s perfect for meals throughout the week!
Step-by-Step Instructions:
1. Cooking the Lentils:
Start by placing the rinsed lentils in a medium saucepan with 3 cups of water or vegetable broth. Bring it to a boil over medium-high heat. Once it’s boiling, reduce the heat to low and let it simmer for about 20-25 minutes, or until the lentils are tender but not mushy. Once cooked, drain the lentils and rinse them under cold water to cool down.
2. Mixing the Salad Ingredients:
In a large mixing bowl, combine the cooled lentils with the diced cucumber, halved cherry tomatoes, finely chopped red onion, sliced Kalamata olives, crumbled feta cheese (if you’re using it), chopped parsley, and chopped mint. It’s going to look colorful and appetizing!
3. Preparing the Dressing:
In a small bowl, whisk together the lemon juice, olive oil, minced garlic, dried oregano, salt, and pepper. Make sure everything is well combined—this dressing is what brings all those delicious flavors together!
4. Combining the Salad:
Pour the dressing over the lentil mixture and gently toss everything to coat each ingredient evenly with the dressing.
5. Final Touches:
After mixing, taste your salad and adjust the seasoning as needed with more salt, pepper, or lemon juice to enhance the flavors. This step is key for personalizing the salad to your taste!
6. Chilling the Salad:
Next, cover the salad and let it chill in the refrigerator for at least 30 minutes. This cooling time allows all the flavors to meld together, making every bite delightful!
7. Serving:
Once chilled, serve your Mediterranean lentil salad as a refreshing side dish or a light main course. It’s nutritious, full of flavor, and perfect for any occasion!
Enjoy your fresh, healthy Mediterranean lentil salad!
FAQ for Healthy Mediterranean Lentil Salad
Can I Use Different Types of Lentils?
Absolutely! While green or brown lentils work best for this recipe, you can also use French lentils (like Puy lentils) for a firmer texture. Just remember that cooking times may vary slightly, so check for doneness regularly.
What Can I Substitute for Feta Cheese?
If you’re looking for a dairy-free option, you can skip the feta or use a vegan feta alternative. Crumbled avocado or nutritional yeast can also add a nice creaminess without the dairy!
How Do I Store Leftovers?
Store any leftover salad in an airtight container in the fridge for up to 3 days. The flavors will continue to develop, making it even tastier the next day!
Can I Add Other Vegetables?
Definitely! Feel free to customize the salad by adding bell peppers, zucchini, or even carrots. Just chop them into bite-sized pieces, and they’ll add even more color and flavor to your salad.
