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Mediterranean lentil salad in a grey bowl.
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Mediterranean Lentil Salad

This Mediterranean Lentil Salad has all the best bits of a Greek salad. Instead of lettuce, I throw in quick-cooking lentils for a little extra protein to get me through the afternoon. It holds its crunch and travels like a champ to work or a party. It's healthy, colorful, and every bite is bursting with flavor.
Course Salad
Cuisine Greek, Mediterranean
Prep Time 25 minutes
Cook Time 20 minutes
Total Time 45 minutes
Servings 10 servings (about 1 cup each)
Calories 209kcal

Ingredients

For the lentils:

  • 1/2 pound lentils rinsed and picked over (about 1 1/4 cup dried)

For the vinaigrette:

For the salad:

Instructions

  • To make the lentils, bring 3 cups water to boil. Add lentils and simmer until tender, about 20 minutes. Drain well. Spread on a rimmed baking sheet to cool completely.
  • Meanwhile, In a small bowl, whisk together olive oil, red wine vinegar, mustard, garlic, and oregano. Season to taste with salt and pepper. (I like 1/2 teaspoon salt and 1/4 teaspoon pepper)
  • To assemble the salad, in a large bowl, combine cooled lentils, tomatoes, cucumber, olives, red onion, and feta cheese. Drizzle with vinaigrette. Toss to combine and garnish with fresh herbs if desired. Season to taste with salt and pepper.

Notes

  1. Dijon mustard: Sometimes I use up to 1 tablespoon Dijon in this recipe because I love the flavor. Spicy brown mustard works too.
  2. Oregano: Or substitute Italian seasoning or your favorite minced fresh herbs (such as basil, chives, and parsley).
  3. Salt and pepper: I recommend tasting the dressing before you add any salt. Then, add ¼ teaspoon salt and taste it again. Once I figure out the salt, I generally add 50% of that amount of freshly ground black pepper (that’s a ratio I learned in culinary school and I like it).
  4. Cucumbers: If you use hothouse, Persian, or other thin-skinned cucumbers, peeling and seeding is optional.
  5. Feta Cheese: To make this salad dairy-free or vegan, omit the cheese or switch it out with your favorite non-dairy crumbly cheese.
  6. Yield: This Mediterranean Lentil Salad recipe makes 10 1-cup servings, ideal for a light lunch or as a dinner side dish.
  7. Storage: Store leftovers covered in the refrigerator for up to 4 days. If you want to meal prep the salad, leave out the feta cheese until the day you are going to eat it.
  8. Make ahead: The salad dressing can be made up to 3 days in advance. Store covered in the refrigerator. The vegetables can be prepped the day before and stored separately in the refrigerator.

Nutrition

Calories: 209kcal | Carbohydrates: 17g | Protein: 7g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 10g | Cholesterol: 0.1mg | Sodium: 233mg | Potassium: 340mg | Fiber: 8g | Sugar: 2g | Vitamin A: 337IU | Vitamin C: 6mg | Calcium: 33mg | Iron: 2mg