This Mediterranean Lentil Salad brings the vibrant flavors of the Mediterranean coast right to your dining table. Combining protein-packed lentils with fresh vegetables, tangy feta, and aromatic herbs, this colorful dish offers a perfect balance of nutrition and taste that will transport you straight to a seaside café in Greece.
What I love most about this recipe is how it transforms humble ingredients into something truly spectacular. The earthy lentils provide a hearty base while the crisp vegetables, briny olives, and zesty lemon dressing create layers of flavor that get even better as they mingle together.
Why You’ll Love This
- Nutritional powerhouse: packed with plant-based protein, fiber, and essential nutrients
- Make-ahead friendly: tastes even better after the flavors have had time to develop
- Versatile: works as a main dish, side dish, or meal prep option
- No cooking skills required: simple chopping and mixing is all it takes
- Budget-friendly: uses affordable pantry staples and seasonal vegetables
Ingredients
- 1.5 cups cooked green or brown lentils
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 0.5 red onion, thinly sliced
- 0.5 cup Kalamata olives, pitted
- 0.5 cup crumbled feta cheese
- 0.25 cup fresh parsley, chopped
- 0.25 cup olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- 1 garlic clove, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
- Combine lentils, cherry tomatoes, cucumber, red onion, Kalamata olives, and parsley in a large bowl.
- Whisk olive oil, lemon juice, dried oregano, minced garlic, salt, and black pepper until emulsified.
- Pour the dressing over the salad mixture and toss gently to combine.
- Top the salad with crumbled feta cheese and refrigerate for at least 30 minutes to allow flavors to meld.
Tips & Variations
- For a time-saving option, use pre-cooked lentils from the refrigerated section of your grocery store.
- Add a cup of cooked quinoa or bulgur wheat to make the salad even more substantial.
- Make it vegan by omitting the feta cheese or substituting with a plant-based alternative.
- Boost the protein by adding grilled chicken or shrimp for non-vegetarians.
- Spice it up with a pinch of red pepper flakes or a diced jalapeño for heat lovers.
- For meal prep, keep the dressing separate and add just before serving to maintain optimal texture.
Serving Suggestions
Serve this Mediterranean Lentil Salad alongside warm pita bread and a dollop of hummus for a complete meal. It also pairs beautifully with grilled fish or chicken for a protein-rich dinner option.
For a beautiful presentation, serve the salad on a bed of fresh arugula or baby spinach and garnish with additional herbs and a lemon wedge. This dish shines at room temperature, making it perfect for potlucks and picnics.
Notes
- Lentils are done when they’re tender but still hold their shape – test them frequently while cooking.
- This salad will keep in the refrigerator for up to 4 days in an airtight container.
- The flavors develop and improve after a day in the refrigerator, making this perfect for meal prep.
- If the salad seems dry after refrigeration, brighten it up with a squeeze of fresh lemon juice before serving.
FAQs
Can I use canned lentils instead of dried?
Yes! Drain and rinse about 2½ cups of canned lentils as a time-saving alternative. They won’t have quite the same texture as home-cooked, but they work well in a pinch.
How can I make this salad more filling?
Add cooked grains like quinoa or farro, or top with a protein of your choice such as grilled chicken, salmon, or a hard-boiled egg.
Is this salad gluten-free?
Yes, this Mediterranean Lentil Salad is naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease.
Can I prepare this salad in advance for a party?
Absolutely! This salad actually improves with time as the flavors meld together. Prepare it up to 24 hours in advance and store in the refrigerator. Add the feta cheese just before serving for the best presentation.
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