Mediterranean Lentil Salad

Name: Mediterranean Lentil Salad
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 1 cup cooked green lentils; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1/4 red onion, finely chopped; 1/4 cup fresh parsley, chopped; 1/4 cup feta cheese, crumbled (optional); 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 teaspoon dried oregano; Salt and pepper to taste

Highlighted under: International Home Classics

I absolutely adore making Mediterranean Lentil Salad, especially during warmer months when fresh produce is at its peak. The combination of hearty lentils with vibrant vegetables and zesty dressing creates a refreshing dish that’s full of flavor and nutrients. It's so versatile that I can serve it as a light lunch or as a side dish with dinner. Plus, it's easy to prepare in advance, making it a go-to recipe for meal prepping and picnics.

Created by

Marley Quinn

Last updated on 2026-02-15T03:13:36.572Z

When I first stumbled upon Mediterranean Lentil Salad, I was intrigued by its simplicity and the burst of flavors it promised. I experimented with various herbs and spices, finding that fresh parsley and a hint of cumin elevate the dish beautifully. The cooking process is straightforward, yet the results are magnificent, with each ingredient complementing the others perfectly.

One of the best tips I discovered during my culinary adventures is to let the salad chill in the fridge for at least an hour before serving. This allows the flavors to meld together, resulting in a more delicious dish that’s even better the next day!

Why You'll Love This Salad
Rich in plant-based protein and fiber from lentils
Vibrant colors and textures that make it visually appealing
Versatile: enjoy it on its own, as a side, or stuffed in pita bread

The Power of Lentils

Lentils are not just tasty; they are a powerhouse of nutrition in this Mediterranean Lentil Salad. Packed with plant-based protein and fiber, one cup of cooked lentils offers about 18 grams of protein and 15 grams of fiber, supporting digestive health and providing sustained energy. This makes the salad a great option for vegetarians and those looking to incorporate more plant-based meals into their diet.

When cooking lentils, it's important to watch their texture. To achieve that perfect bite, cook them until they are tender but not mushy—around 15 to 20 minutes tends to be ideal. If overcooked, they can break apart and create a less appealing texture in the salad. If you have time, soak the lentils for a few hours before cooking; this can reduce cooking time and improve their flavor.

Fresh and Flavorful Vegetables

The vegetables in this salad not only add vibrant color but also varying textures and flavors that enhance the entire dish. Cherry tomatoes provide a burst of juiciness, while cucumbers contribute a refreshing crunch. Opting for ripe tomatoes ensures the best sweetness and flavor. If cherry tomatoes are out of season, consider using diced regular tomatoes, though be sure to deseed them to avoid excess moisture.

When choosing your bell pepper, look for ones with bright skin and a firm texture. Red, yellow, or orange peppers add sweetness and nutrition, making your salad not just a feast for the eyes but also for the palate. You can also mix in other vegetables like radishes or avocados if you're looking for alternative flavors or textures.

Dressing Tips for Maximum Flavor

The dressing binds all the ingredients together in this salad, making it crucial for flavor. Using high-quality olive oil is key; a robust extra virgin olive oil provides depth and enhances the freshness of the vegetables. Pay attention to the balance of acidity from the lemon juice—if you find it too tart, a pinch of honey or a sprinkle of sugar can help balance the flavors without compromising the dish's freshness.

Another great trick is to let the dressing sit for a few minutes before tossing it with the salad. This resting period allows the flavors to meld and ensures that every bite is infused with the zesty goodness. If you prefer a creamier dressing, consider substituting a dollop of Greek yogurt in place of olive oil for a tangy, rich alternative.

Ingredients

For the Salad

1 cup cooked green lentils
1 cup cherry tomatoes, halved
1 cucumber, diced
1 bell pepper, diced
1/4 red onion, finely chopped
1/4 cup fresh parsley, chopped
1/4 cup feta cheese, crumbled (optional)

For the Dressing

3 tablespoons olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano
Salt and pepper to taste

Instructions

Prepare the Lentils

Rinse lentils under cold water and cook according to package instructions until tender, about 20 minutes. Drain and set aside to cool.

Combine the Vegetables

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

Make the Dressing

In a separate small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper until well combined.

Mix Everything Together

Add the cooked lentils to the vegetable mixture. Pour the dressing over the salad and toss gently to combine.

Serve

Let the salad chill in the refrigerator for at least 1 hour before serving. Top with feta cheese if desired.

Pro Tips

For added texture, consider adding chopped nuts or seeds. You can also replace the feta with avocado for a creamy twist.

Make-Ahead Tips

One of the best features of this Mediterranean Lentil Salad is its make-ahead capability. Preparing it a day in advance can actually enhance the flavor as the ingredients have time to marry together. Store the salad in an airtight container in the refrigerator. Just remember to add the feta cheese right before serving to keep it fresh and prevent it from becoming soggy.

If you're meal prepping, consider portioning the salad into individual containers for easy grab-and-go lunches. You can also keep the dressing separate and add it right before eating for the best freshness. This salad holds up well for several days, making it ideal for busy weeks.

Serving Suggestions

This Mediterranean Lentil Salad can be enjoyed in many ways. As a side dish, it pairs beautifully with grilled chicken or fish, complementing their smoky flavors with its fresh, zesty notes. You might also serve it over a bed of greens for a heartier salad or stuffed into pita bread for a delicious wrap.

For a fun variation, consider adding roasted vegetables or chickpeas for an added layer of flavor and texture. A sprinkle of toasted nuts or seeds can also enhance the crunchiness and add healthy fats without overwhelming the overall taste.

Questions About Recipes

→ Can I make this salad ahead of time?

Absolutely! This salad keeps well in the refrigerator and is even tastier the next day.

→ What other vegetables can I add?

Feel free to add veggies like carrots, radishes, or spinach for extra nutrition and flavor.

→ Is this salad gluten-free?

Yes, Mediterranean Lentil Salad is naturally gluten-free as it contains no grains.

→ Can I use canned lentils?

Yes, using canned lentils is convenient. Just make sure to drain and rinse them before adding to the salad.