Mediterranean Lentil Salad

The vibrant colors of this Mediterranean Lentil Salad are just the start of the experience. As you take your first bite, the earthy lentils blend beautifully with the crisp cucumber, ripe tomatoes, and red onion, creating a satisfying texture that’s both hearty and refreshing. The tangy lemon dressing, with its zesty punch, ties everything together, while the smooth, slightly salty feta cheese adds a creamy contrast. A sprinkle of fresh parsley brings a burst of herbaceous flavor that elevates each forkful. It’s the kind of salad that makes you feel like you’re sitting in the sun, sipping something cold and enjoying a moment of pure bliss. Whether you’re having it as a light lunch or as a side dish to a main course, this salad never fails to impress. It’s perfect for those days when you crave something healthy, full of flavor, and just a little bit indulgent. Plus, the best part? It’s even better the next day, making it a wonderful make-ahead option for busy weeknights or weekend picnics.

Key Ingredients in Mediterranean Lentil Salad

This Mediterranean Lentil Salad is all about balance—earthy, fresh, tangy, and creamy flavors come together in perfect harmony. Each ingredient brings something unique to the table, contributing to the salad’s vibrant flavor profile. Here’s a closer look at the key components:

* Dried green or brown lentils

The star of the show! These lentils provide a hearty base and a satisfying texture, making the salad filling and nutritious. They soak up all the other flavors, creating a wonderful depth to each bite.

* Medium cucumber

Crisp and refreshing, cucumber adds a cool crunch to the salad. It balances out the earthiness of the lentils and gives the dish a clean, fresh feel.

* Cherry tomatoes

Sweet, juicy, and slightly tangy, cherry tomatoes bring a burst of color and flavor to the salad. Their juiciness contrasts beautifully with the other ingredients, adding a touch of brightness.

* Red onion

The red onion gives the salad a mild yet sharp bite. Its sweet and slightly spicy flavor works perfectly with the other ingredients, giving the dish a subtle kick without overwhelming the other flavors.

* Kalamata olives

Rich, briny, and deeply flavorful, Kalamata olives provide a salty contrast to the creamy feta cheese. Their distinctive taste adds an authentic Mediterranean touch to the salad.

* Crumbled feta cheese

Creamy and slightly tangy, feta cheese ties the whole dish together. It adds a rich, savory depth that perfectly complements the freshness of the vegetables and the tang of the dressing.

* Olive oil

Smooth and fragrant, olive oil serves as the base of the dressing, enhancing the flavors of the salad. It helps bring everything together while adding a silky texture.

* Red wine vinegar

The tangy, slightly sweet vinegar brings acidity to the salad, cutting through the richness of the olive oil and feta cheese and adding a punch of flavor to the dressing.

* Dried oregano

Earthy and aromatic, dried oregano brings a touch of Mediterranean flair to the salad. It’s the perfect herb to enhance the flavors of the olives, feta, and vegetables.

* Garlic powder

A pinch of garlic powder adds a subtle, savory depth to the dressing without overpowering the other ingredients. It’s a simple yet impactful seasoning that elevates the dish.

* Salt to taste

Essential for balancing the flavors and enhancing the natural sweetness of the vegetables and tanginess of the dressing. Adjust to your liking!

* Pepper to taste

Freshly ground black pepper adds a bit of warmth and complexity to the dish. It’s a simple way to bring everything together with just the right amount of spice.

How to Make Mediterranean Lentil Salad

1. Rinse the lentils: Start by rinsing the dried lentils under cold water to remove any dust or debris. Place the rinsed lentils in a medium-sized pot and add 3 cups of water.

2. Cook the lentils: Bring the pot to a boil over medium-high heat. Once boiling, reduce the heat to low and simmer the lentils for 20-25 minutes, or until they are tender but not mushy. Stir occasionally and check for doneness by tasting a few lentils.

3. Drain the lentils: Once cooked, drain any excess water from the lentils using a fine mesh strainer and set them aside to cool slightly.

4. Prepare the cucumber: While the lentils are cooling, wash the cucumber thoroughly. Cut off both ends of the cucumber, then slice it in half lengthwise. Use a spoon to scoop out the seeds from the center, then slice the cucumber into thin half-moons.

5. Prepare the cherry tomatoes: Wash the cherry tomatoes. Cut each tomato in half or quarters, depending on your preferred size.

6. Chop the red onion: Peel and finely chop the red onion. If you find the onion too strong, you can rinse the chopped pieces under cold water to mellow the flavor.

7. Prepare the Kalamata olives: Take the Kalamata olives and slice them into rings or chop them roughly, depending on your preference.

8. Crumble the feta cheese: Crumble the feta cheese into small pieces using your hands or a fork.

9. Combine the salad ingredients: In a large mixing bowl, combine the cooled lentils, cucumber slices, cherry tomatoes, red onion, Kalamata olives, and crumbled feta cheese.

10. Make the dressing: In a small bowl or jar, whisk together the olive oil, red wine vinegar, dried oregano, garlic powder, salt, and pepper. Adjust the seasoning to taste, adding more salt, pepper, or vinegar as desired.

11. Dress the salad: Pour the dressing over the salad and toss everything gently to coat. Make sure all the ingredients are evenly distributed and well-dressed.

12. Let the flavors meld: Once tossed, let the salad sit for about 10-15 minutes to allow the flavors to meld together.

13. Serve or store: Serve the Mediterranean lentil salad immediately, or store it in the refrigerator for up to 2-3 days. The flavors will deepen as it sits.

Serving Suggestions for Mediterranean Lentil Salad

– *As a light lunch*: This Mediterranean Lentil Salad makes a perfect light lunch on a warm day. Pair it with a slice of whole-grain bread for some added texture and fiber. If you’re craving something even heartier, add a boiled egg on top for a boost of protein and creaminess.

– *As a side dish for grilled meats*: The bright, tangy flavors of this salad are a fantastic complement to grilled meats. Serve it alongside grilled chicken, lamb chops, or even a seared steak. The richness of the meat and the freshness of the salad are a match made in heaven!

– *Perfect for meal prep*: This salad stores beautifully, making it an ideal dish for meal prepping. Make a big batch on Sunday and enjoy it throughout the week. The flavors continue to develop, and you can add a fresh handful of greens or a drizzle of olive oil each day for variety.

How to Store Mediterranean Lentil Salad

To keep your Mediterranean Lentil Salad fresh and flavorful for as long as possible, here are a few simple tips:

– Refrigerate in an airtight container: After you’ve made the salad, place it in a sealed container in the fridge. This helps keep the ingredients fresh, and the dressing from making the vegetables soggy. It will stay good for 2-3 days.

– Avoid storing with feta: If you plan to store leftovers, consider separating the feta cheese before refrigerating. The feta can sometimes become a bit too salty after sitting in the dressing. Add it back right before serving for the best texture and taste.

– Add fresh herbs before serving: If you have leftovers, add fresh parsley or a little extra drizzle of olive oil just before serving. This will help refresh the salad and keep it vibrant.

Conclusion

And there you have it—a vibrant, flavorful Mediterranean Lentil Salad that’s sure to brighten up any meal! From the hearty lentils to the tangy dressing and the creamy feta, every bite is a celebration of freshness and Mediterranean goodness. Whether you’re looking for a light lunch, a hearty side dish, or a make-ahead option for the week, this salad has got you covered.

I hope you’ve enjoyed reading through this recipe as much as I enjoyed creating it. If you decide to give it a try, I’d love to hear how it turns out! Have any questions, thoughts, or feedback about the recipe? Or maybe you’ve got your own spin on it? Don’t hesitate to drop a comment below. I’m always excited to hear from fellow food lovers!

Happy cooking, and I can’t wait for you to enjoy this salad as much as I do!

Print Recipe

Mediterranean Lentil Salad

Author: Emily Roberts Courses: Lunch

Difficulty: Beginner Prep Time 15 mins Cook Time 30 mins Rest Time 10 mins Total Time 55 mins

Calories: 350

Description

This vibrant Mediterranean Lentil Salad bursts with the earthy goodness of tender lentils, crisp cucumbers, juicy tomatoes, and briny olives. Tossed in a tangy lemon-oregano dressing, it’s a fresh, wholesome, and satisfying bite in every forkful!

Ingredients

Scale

1/2x 1x 2x 3x

• 1 cup dried green or brown lentils

• 1 medium cucumber

• 1 cup cherry tomatoes

• ¹⁄₄ cup red onion

• ¹⁄₄ cup Kalamata olives

• ¹⁄₄ cup crumbled feta cheese

• 2 tablespoons olive oil

• 1 tablespoon red wine vinegar

• 1 teaspoon dried oregano

• ¹⁄₂ teaspoon garlic powder

• Salt to taste

• Pepper to taste

Instructions

1. Start by rinsing the dried lentils under cold water to remove any dust or debris. Place the rinsed lentils in a medium-sized pot and add 3 cups of water. Bring the pot to a boil over medium-high heat. Once boiling, reduce the heat to low and simmer the lentils for 20-25 minutes, or until they are tender but not mushy. Stir occasionally and check for doneness by tasting a few lentils.
2. Once cooked, drain any excess water from the lentils using a fine mesh strainer and set them aside to cool slightly. While the lentils are cooling, wash the cucumber thoroughly. Cut off both ends of the cucumber, then slice it in half lengthwise. Use a spoon to scoop out the seeds from the center, then slice the cucumber into thin half-moons.
3. Next, wash the cherry tomatoes. Cut each tomato in half or quarters, depending on your preferred size. Peel and finely chop the red onion. If you find the onion too strong, you can rinse the chopped pieces under cold water to mellow the flavor.
4. Take the Kalamata olives and slice them into rings or chop them roughly, depending on your preference. Crumble the feta cheese into small pieces using your hands or a fork.
5. In a large mixing bowl, combine the cooled lentils, cucumber slices, cherry tomatoes, red onion, Kalamata olives, and crumbled feta cheese.
6. In a small bowl or jar, whisk together the olive oil, red wine vinegar, dried oregano, garlic powder, salt, and pepper. Adjust the seasoning to taste, adding more salt, pepper, or vinegar as desired.
7. Pour the dressing over the salad and toss everything gently to coat. Make sure all the ingredients are evenly distributed and well-dressed.
8. Once tossed, let the salad sit for about 10-15 minutes to allow the flavors to meld together.
9. Serve the Mediterranean lentil salad immediately, or store it in the refrigerator for up to 2-3 days. The flavors will deepen as it sits.

Note

• Rinse lentils thoroughly before cooking to remove any debris.
• For extra flavor, add a bay leaf or garlic clove to the cooking water.
• If you prefer a milder onion taste, soak the chopped red onion in cold water for 10 minutes before adding to the salad.
• You can substitute Kalamata olives with green olives or add capers for a different twist.
• The salad can be served chilled or at room temperature, and the flavors improve after sitting for a few hours.

Keywords: Mediterranean lentil salad recipe, healthy Mediterranean salad, vegan lentil salad, Mediterranean diet salad, easy lentil salad recipe