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 and drained; 2 cups water; 1 bell pepper, diced; 1 cucumber, diced; 1 cup cherry tomatoes, halved; 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 tablespoon red wine vinegar; 1 teaspoon dried oregano; Salt and pepper to taste

Highlighted under: Fit & Fresh

I love making this Healthy Mediterranean Lentil Salad because it’s not only packed with nutrients but also bursts with flavor. The combination of fresh veggies, hearty lentils, and zesty dressing creates a delightful dish that's perfect for any occasion. I often prepare this salad ahead of time, allowing the flavors to meld beautifully. It’s versatile and can be enjoyed as a main dish or a side, making it a staple in my kitchen. Plus, it's a great way to sneak in some extra protein and fiber into my meals!

Created by

Jocelyn Parker

Last updated on 2026-01-24T11:28:11.526Z

When I first made this Healthy Mediterranean Lentil Salad, I was surprised at how simple yet satisfying it turned out. Lentils are such a fantastic source of protein and fiber, and combining them with vibrant vegetables makes for a winning dish. I usually chop everything the night before, which cuts down on prep time the day I want to serve it.

One specific tip I've learned is to let the salad rest for a while before serving; this allows the dressing to soak in and enhances the flavors. You can even prepare it a day in advance for an easy meal prep option that tastes just as good, if not better, the next day!

        Why You Will Love This Salad
        Nutritious and filling, perfect for a light lunch or dinner
Bright, fresh flavors from herbs and veggies
Simple to prepare and tastes even better the next day

      

Understanding Lentils

Lentils are not just a fantastic source of plant-based protein; they also hold essential nutrients like fiber, iron, and several vitamins. When cooked properly, they have a beautiful, tender yet slightly firm texture that contributes to the overall heartiness of the salad. Be mindful not to overcook them—aim for a tender bite, around 20-25 minutes of simmering should do the trick, depending on the variety.

Opt for green or brown lentils for this salad, as they maintain their shape better than red lentils after cooking. If you want to experiment, try black or French lentils for a unique twist. They bring slightly different flavors and textures but will still fit perfectly into the salad.

Dressing Techniques

The dressing is where this salad truly shines, providing not just flavor but also a lovely glossy finish that ties all ingredients together. Whisking the olive oil and vinegar vigorously helps emulsify the dressing, ensuring a well-coated salad. This simple step elevates the dish, making each bite vibrant with freshness.

Feel free to adjust the acidity levels in your dressing according to your taste. If you prefer a tangier flavor, a splash more of lemon juice or vinegar can enhance the brightness, while a touch more oil can smooth it over. Don't hesitate to add a pinch of sugar or honey for a subtle sweetness that balances the tartness of the lemon juice.

Serving and Storing

Letting the salad rest for at least 10 minutes is key to allowing the flavors to meld. For best results, consider prepping the salad in advance. It can be stored in an airtight container for 3-4 days in the fridge, with the flavors improving over time. Just remember to add the feta cheese just before serving to keep it fresh and avoid any melting or sogginess.

If you're looking to enjoy this salad as a main dish, consider adding a protein boost such as grilled chicken, shrimp, or chickpeas. For those keeping it plant-based, adding avocado slices just before serving can add creaminess and a healthy fat component to the dish.

Ingredients

Gather the following ingredients to make your Healthy Mediterranean Lentil Salad:

Salad Ingredients

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

Dressing Ingredients

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

Mix these ingredients together for a deliciously healthy salad!

Instructions

Follow these simple steps to prepare your salad:

Cook the Lentils

In a medium pot, add the lentils and water. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until tender. Drain and set aside.

Prepare the Vegetables

While the lentils are cooking, chop the bell pepper, cucumber, cherry tomatoes, red onion, and parsley. Place them in a large mixing bowl.

Make the Dressing

In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, oregano, salt, and pepper until well combined.

Combine Everything

Add the cooked lentils to the bowl with the vegetables. Pour the dressing over the top and toss gently to combine. If using, sprinkle feta cheese over the salad.

Serve

Let the salad rest for at least 10 minutes to allow flavors to meld. Serve chilled or at room temperature.

Enjoy your Healthy Mediterranean Lentil Salad!

Pro Tips

For added flavor, marinate the salad in the refrigerator for a few hours before serving. It's a great make-ahead option for busy weekdays.

Ingredient Substitutions

While this salad calls for classic Mediterranean ingredients, feel free to customize it based on what you have available. For instance, if you don't have feta cheese, try crumbled goat cheese or even a vegan cheese alternative for a dairy-free option. This flexibility allows you to adjust the recipe based on dietary preferences or what's in your pantry.

Vegetables like artichokes or olives can be fantastic additions, adding an extra layer of flavor that aligns with Mediterranean cuisine. Additionally, if red onion is too sharp for your palate, substitute it with green onions or chives for a milder taste.

Scaling the Recipe

If you're planning to serve a crowd, this salad scales up beautifully. Simply increase the quantities of lentils and vegetables proportionally. A good rule of thumb is to prepare ½ cup of uncooked lentils for each additional person you plan to serve. This dish maintains its deliciousness even when doubled or tripled.

When scaling, also consider making a bulk batch of the dressing and adjusting flavors gradually. Taste frequently to ensure the balance remains perfect as the quantity doubles; you may need more seasoning than the original recipe calls for due to the increased volume of ingredients.

Questions About Recipes

→ Can I use canned lentils?

Yes, you can use canned lentils for convenience. Just make sure to rinse and drain them before adding to the salad.

→ How long will leftovers last?

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

→ Can I add proteins to the salad?

Absolutely! Grilled chicken, chickpeas, or even tuna would make excellent additions for added protein.

→ Is this salad gluten-free?

Yes, this salad is gluten-free as lentils are naturally gluten-free and do not contain any wheat products.