Healthy Mediterranean Lentil Salad

Name: Healthy Mediterranean Lentil Salad
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 cup lentils, rinsed; 2 cups water; 1 cucumber, diced; 1 bell pepper, diced; 1 cup cherry tomatoes, halved; 1/4 red onion, finely chopped; 1/4 cup parsley, chopped; 1/4 cup feta cheese, crumbled (optional); 1/4 cup olive oil; 2 tablespoons lemon juice; 1 teaspoon dried oregano; Salt and pepper to taste

Highlighted under: Fresh Kitchen Favorites

I love preparing this Healthy Mediterranean Lentil Salad because it’s not only delicious but also packed with nutrients. The combination of hearty lentils, crisp vegetables, and vibrant herbs creates a dish that is both satisfying and refreshing. I often enjoy this salad as a light lunch or a side during dinner gatherings. It’s simple to make and can be stored in the fridge for days, making it perfect for meal prep. Trust me, you'll want to have this recipe in your rotation!

Created by

Stella Cameron

Last updated on 2026-01-24T10:58:11.076Z

When I first tried making this Mediterranean Lentil Salad, I was amazed at how such simple ingredients could come together to create such a vibrant dish. The lentils provide a great source of protein while soaking up the flavors of the olive oil and lemon juice.

One tip I discovered is to let the salad sit for at least 15 minutes before serving. This allows all the flavors to meld together, giving you a burst of deliciousness in every bite. Pair it with a slice of crusty bread for a fulfilling meal!

Why You'll Love This Recipe
Packed with protein and fiber from lentils
Fresh and vibrant flavors that are refreshing
Easily customizable with your favorite vegetables

Understanding Lentils

Lentils are not only a staple in Mediterranean cuisine but also a powerhouse of nutrition. When cooked properly, they should be tender but still hold their shape, providing a pleasing texture in the salad. Rinsing the lentils before cooking removes any debris and ensures a cleaner flavor. If you're short on time, using canned lentils can be a great substitute, but make sure to drain and rinse them to remove excess sodium.

The variety of lentils used can impact the flavor and texture of this salad. Green or brown lentils work best, as they retain their shape well; avoid red lentils which tend to become mushy. Additionally, adding bay leaves or garlic during the cooking process can enhance the lentils' flavor, bringing an aromatic quality to your dish.

Selecting Fresh Vegetables

Choosing the freshest vegetables is key to elevating the flavor profile of this Mediterranean Lentil Salad. Look for firm cucumbers and vibrant bell peppers; these should be free of blemishes or soft spots. Cherry tomatoes should be plump and bright, as they add a burst of sweetness that balances the earthiness of the lentils. If possible, buy locally sourced produce for the best flavor and freshness.

Feel free to mix temperatures and textures by including roasted vegetables as well. For instance, roasting bell peppers or even adding roasted zucchini can provide a delightfully smoky flavor to the salad. Just keep in mind that if you opt for roasted vegetables, allow them to cool to room temperature before incorporating them into the salad.

Storage and Meal Prep

This salad is a fantastic meal prep option. Once prepared, it can be stored in an airtight container in the refrigerator for up to five days, allowing the flavors to meld together even more. If you're making it in advance, consider keeping the dressing separate until you're ready to serve. This ensures that the vegetables stay crisp and fresh, preventing any sogginess.

If you'd like to freeze portions of this salad, keep in mind that the texture of fresh vegetables may change upon thawing. To mitigate this, you can freeze the lentils separately and prepare fresh vegetables just before you plan to enjoy the salad. Doing so maintains the salad's vibrancy and crunch, while still providing a hearty, nutritious meal.

Ingredients

Salad Ingredients

1 cup lentils, rinsed
2 cups water
1 cucumber, diced
1 bell pepper, diced
1 cup cherry tomatoes, halved
1/4 red onion, finely chopped
1/4 cup parsley, chopped
1/4 cup feta cheese, crumbled (optional)

Dressing

1/4 cup olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano
Salt and pepper to taste

Mix and match vegetables to customize your salad!

Instructions

Cook the Lentils

In a saucepan, bring 2 cups of water to a boil. Add the lentils and reduce to a simmer. Cook for 20 minutes or until tender. Drain and set aside.

Prepare the Dressing

In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper.

Combine Ingredients

In a large bowl, combine cooked lentils, cucumber, bell pepper, cherry tomatoes, red onion, and parsley.

Dress the Salad

Pour the dressing over the salad and toss to combine. Top with feta cheese if desired.

Chill and Serve

Let the salad sit for at least 15 minutes before serving to allow the flavors to merge.

Try serving this salad with grilled chicken for a complete meal!

Pro Tips

Feel free to add any leftover vegetables you have on hand, such as carrots or spinach, for extra nutrition.

Flavor Variations

Experimenting with different herbs and spices in this salad can tailor it to your palate. For an extra kick, consider adding cumin or smoked paprika for a warm, earthy depth. Fresh mint or basil can also provide a refreshing twist, giving your salad a fragrant note that brightens every bite. Just be cautious with amounts, starting small and adjusting to your taste.

You might also want to try different types of cheese beyond feta, such as goat cheese or even mozzarella balls for a creamier texture. These alternatives will contribute their unique flavor profiles while still providing a creamy contrast to the crisp vegetables.

Serving Suggestions

This Healthy Mediterranean Lentil Salad makes a wonderful standalone dish, but it can also complement a variety of main courses. Serve it alongside grilled chicken or fish for added protein, or pair it with hummus and pita for a complete Mediterranean feast. The salad can serve as a vibrant side to any grilled meats, heightening the meal with its fresh flavors.

For an on-the-go option, consider wrapping this salad in a tortilla or serving it on a bed of greens as a refreshing wrap. The versatility of this salad allows for numerous serving options, making it a fantastic dish for gatherings, picnics, or meal preps.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, this salad can be made a day in advance and stored in the refrigerator.

→ Is it suitable for meal prep?

Absolutely! It holds well for a few days in the fridge.

→ What if I'm not a fan of lentils?

You can substitute with quinoa or chickpeas for a different texture!

→ Can I add protein to this salad?

Definitely! Grilled chicken, shrimp, or even chickpeas would enhance the protein content.