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healthy mediterranean lentil salad - A close-up shot of a vibrant Healthy Mediterranean Lentil Salad in a white bowl, garnished with fresh mint and a lemon wedge.

Healthy Mediterranean Lentil Salad


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  • Total Time: 45 minutes
  • Yield: 6 servings 1x

Description

A vibrant and refreshing Mediterranean lentil salad packed with fresh vegetables, herbs, and a zesty lemon-garlic dressing. Perfect for meal prep, a light lunch, or a healthy side dish.


Ingredients

Scale

1 cup green or brown lentils, dried
3 cups water or vegetable broth (for cooking lentils)
1 cucumber, diced
1 red bell pepper, diced
1/2 red onion, finely diced
1 cup cherry tomatoes, halved
1/2 cup fresh parsley, chopped
1/4 cup fresh mint, chopped
1/2 cup crumbled feta cheese (optional, or plant-based alternative)
For the Dressing:
1/4 cup extra virgin olive oil
3 tablespoons fresh lemon juice
1 clove garlic, minced
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper


Instructions

Step 1: Rinse the lentils thoroughly under cold running water.
Step 2: Combine rinsed lentils with 3 cups of water or vegetable broth in a medium saucepan. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes, or until tender but still firm.
Step 3: Drain the cooked lentils completely and spread them on a baking sheet to cool to room temperature. This is crucial for preventing a soggy salad.
Step 4: While lentils cool, prepare the vegetables: dice the cucumber, red bell pepper, and red onion. Halve the cherry tomatoes. Chop the fresh parsley and mint.
Step 5: In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and black pepper until well combined.
Step 6: In a large mixing bowl, combine the cooled lentils, diced cucumber, red bell pepper, red onion, and cherry tomatoes.
Step 7: Pour the dressing over the lentil and vegetable mixture. Toss gently to ensure all ingredients are evenly coated.
Step 8: Gently fold in the chopped fresh parsley, fresh mint, and crumbled feta cheese (if using).
Step 9: Serve immediately, or for best flavor, cover and refrigerate for at least 30 minutes to allow the flavors to meld. Store leftovers in an airtight container for up to 3-4 days.

Notes

For an even richer flavor, let the salad sit in the refrigerator for a few hours or overnight before serving. This allows the dressing to fully marinate the lentils and vegetables. If you're sensitive to raw onion, soak the diced red onion in cold water for 10 minutes, then drain before adding to the salad.

  • Prep Time: 20 minutes
  • Cook Time: 25 minutes
  • Category: Sides & Salads
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 cup
  • Calories: 310 kcal
  • Sugar: 5g
  • Sodium: 420mg
  • Fat: 12g
  • Saturated Fat: 3g
  • Unsaturated Fat: 9g
  • Trans Fat: 0g
  • Carbohydrates: 38g
  • Fiber: 10g
  • Protein: 15g
  • Cholesterol: 15mg
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