Go Back
Lentil Salad

Mediterranean Lentil Salad

Ronaldo
A wholesome and vibrant salad featuring lentils, feta cheese, olives, and crunchy veggies, all brought together with a zesty lemon-herb vinaigrette. It's versatile enough to serve as a satisfying main dish or a flavorful side
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Dish, Salad, Side Dish
Cuisine Mediterranean
Servings 4
Calories 1120 kcal

Ingredients
  

For the Salad

  • 1 1/2 cups dried green or brown lentils
  • 1 cup crumbled feta cheese
  • 1/2 cup Kalamata olives pitted and halved
  • 1 cucumber diced
  • 1 red bell pepper diced
  • 1/4 red onion finely chopped
  • 1/4 cup fresh parsley chopped
  • 2 tablespoons fresh mint chopped (optional)

For the Lemon-Herb Vinaigrette

  • 1/4 cup extra virgin olive oil
  • 3 tablespoons fresh lemon juice
  • 2 cloves garlic minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon Dijon mustard
  • Salt and freshly ground black pepper to taste

Instructions
 

Cook the Lentils

  • Rinse lentils thoroughly
  • In a medium saucepan, combine lentils with 3 cups of water
  • Bring to a boil, then reduce heat and simmer for 20-25 minutes
  • Lentils should be tender but not mushy
  • Drain and let cool to room temperature

Prepare the Vinaigrette

  • In a small bowl, whisk together olive oil, lemon juice, minced garlic, oregano, Dijon mustard
  • Season with salt and pepper
  • Taste and adjust seasoning as needed

Assemble the Salad

  • In a large bowl, combine cooled lentils
  • Add diced cucumber, red bell pepper, and red onion
  • Gently fold in crumbled feta and olives
  • Pour vinaigrette over the salad and toss gently
  • Sprinkle with chopped parsley and mint

Serve

  • Can be served immediately at room temperature
  • Alternatively, refrigerate for 30 minutes to let flavors meld
  • Best consumed within 2 days

Notes

Notes

  • For a vegan version, omit feta or use a plant-based alternative
  • Can add grilled chicken or chickpeas for extra protein
  • Keeps well in the refrigerator for 2-3 days

Nutritional Highlights

  • High in plant-based protein
  • Rich in fiber
  • Good source of vitamins and minerals
  • Heart-healthy Mediterranean-style ingredients
Estimated Nutrition (Per Serving)
  • Calories: 280
  • Protein: 12g
  • Carbohydrates: 30g
    • Fiber: 10g
    • Sugar: 4g
  • Fat: 10g
    • Saturated Fat: 3g
  • Cholesterol: 15mg
  • Sodium: 450mg
  • Calcium: 100mg
  • Iron: 4mg
Keyword healthy lentil salad, lemon vinaigrette salad, Mediterranean Lentil Salad, Mediterranean side dish