Mediterranean Lentil Salad

This vibrant Mediterranean lentil salad offers a perfect blend of protein-rich lentils with fresh vegetables and tangy feta. It's my go-to lunch option whenever I need something nutritious that doesn't sacrifice flavor.

I first created this salad when looking for healthy meal prep options that wouldn't leave me bored by day two. Now it's become my signature dish to bring to summer gatherings where everyone always asks for the recipe.

Ingredients

• Green lentils: Provide an excellent source of plant protein and fiber while maintaining their shape after cooking
• English or Persian cucumbers: Offer the perfect crunch without the bitterness of regular cucumbers
• Cherry tomatoes: Add juicy sweetness; look for vine-ripened varieties for best flavor
• Red onion: Provides a sharp bite that balances the earthy lentils; select smaller onions for milder flavor
• Flat leaf parsley: Brings fresh herbaceous notes essential for Mediterranean flavors
• Kalamata olives: Contribute rich saltiness and authentic Greek flavor
• Feta cheese: Adds creamy tanginess; choose authentic Greek feta for the best taste
• Olive oil: Forms the base of our vinaigrette; use extra virgin for maximum flavor
• Red wine vinegar: Provides acidity that brightens all the flavors
• Lemon juice: Adds fresh citrus notes that enhance the Mediterranean profile
• Dijon mustard: Acts as an emulsifier while adding subtle complexity
• Honey: Balances the acidity with just a touch of sweetness
• Dried oregano: Brings classic Mediterranean flavor; crushing it releases more essential oils

Step-by-Step Instructions

Prepare the lentils:

Rinse one cup of dry lentils thoroughly under cold water to remove any debris or dust. Place them in a medium saucepan with three cups of water and bring to a boil. Once boiling, cover the pot, reduce heat to a simmer and cook for about 20 minutes. The lentils should be tender but still maintain their shape. Be careful not to overcook as they can quickly become mushy. Drain any excess water and transfer to your serving bowl. Allow them to cool while preparing the other ingredients.

Create the vinaigrette:

In a small bowl, whisk together one tablespoon each of olive oil, red wine vinegar, and lemon juice. Add two teaspoons of Dijon mustard, one teaspoon of honey, and one teaspoon of dried oregano that you've crushed between your palms to release its flavors. Season with kosher salt and freshly ground black pepper to taste. Whisk until everything is thoroughly combined and the dressing has emulsified. Set aside to allow the flavors to meld while you finish the salad.

Assemble the salad:

Once the lentils have cooled to room temperature, add the diced cucumber, quartered cherry tomatoes, diced red onion, chopped parsley, and chopped kalamata olives to the bowl. Pour the prepared vinaigrette over everything and gently fold the ingredients together until well combined. Finally, sprinkle the crumbled feta cheese over the top and give one final gentle toss. Taste and adjust seasoning if needed.

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The kalamata olives are truly the secret ingredient in this recipe. I discovered their importance when I once made the salad without them, and it just lacked that distinctive Mediterranean depth. My husband now insists I double the olive quantity whenever I make this for our family gatherings.

Perfect Make-Ahead Option

Unlike many salads that become soggy when prepared in advance, this Mediterranean lentil salad actually develops more flavor as it sits. The lentils absorb the vinaigrette while still maintaining their texture. I often make this salad the night before I need it, storing it in an airtight container in the refrigerator. Just before serving, I give it a gentle toss and sometimes add a squeeze of fresh lemon juice to brighten all the flavors. This makes it ideal for meal prepping or preparing for gatherings when you want to minimize day-of cooking stress.

Customization Ideas

This recipe serves as an excellent foundation for countless variations. For a heartier version, add diced avocado or roasted sweet potato cubes. Consider swapping spinach or arugula for some of the parsley if you prefer more greens. Grilled chicken or salmon can turn this into a more substantial protein-packed meal. During summer months, I often add fresh corn kernels for sweetness and texture. For a vegan version, simply omit the feta or replace it with a plant-based alternative. The versatility of this salad means it never gets boring, even when enjoyed regularly.

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Serving Suggestions

Serve this vibrant salad alongside grilled fish or chicken for a complete Mediterranean-inspired meal. It pairs beautifully with warm pita bread for scooping. For an elegant presentation, serve it on a bed of mixed greens with lemon wedges on the side. This salad also works wonderfully as part of a larger mezze spread alongside hummus, baba ganoush, and tabbouleh. I often pack individual portions in mason jars for workday lunches, layering the vinaigrette on the bottom and the feta on top to keep everything fresh until lunchtime.

Frequently Asked Questions

→ Can I use other types of lentils for this salad?

Yes, while green lentils are ideal because they hold their shape well after cooking, you can substitute with brown lentils or black (Beluga) lentils. Avoid red or yellow lentils as they tend to become too soft and mushy for salads.

→ How long will this Mediterranean lentil salad keep in the refrigerator?

The salad will keep well in an airtight container in the refrigerator for up to 4-5 days. In fact, the flavors actually improve after a day as the lentils absorb more of the vinaigrette.

→ Can I make this salad vegan?

Absolutely! Simply omit the feta cheese or replace it with a dairy-free alternative. You can also substitute the honey in the dressing with maple syrup or agave nectar.

→ What can I serve with Mediterranean lentil salad?

This versatile salad pairs wonderfully with grilled chicken, salmon, or lamb. It also works as a complete meal on its own, stuffed into pita bread, or as part of a larger Mediterranean mezze spread with hummus, baba ganoush, and flatbreads.

→ Can I prepare the components ahead of time?

Yes! Cook the lentils and prepare the vinaigrette up to 2 days in advance. Store them separately in the refrigerator. Chop the vegetables and herbs a few hours before serving, then combine everything when you're ready to eat.

→ Are there any other vegetables I can add to this salad?

This salad is very adaptable. Try adding diced bell peppers, artichoke hearts, sun-dried tomatoes, or roasted eggplant. For more crunch, consider toasted pine nuts or walnuts as a garnish.