Mediterranean Lentil Salad

This Mediterranean Lentil Salad is a hearty salad that’s perfect for lunch, a side dish or even a vegetarian main dish. Full of cucumbers, tomatoes, olives, feta and protein packed lentils. You’ll absolutely love the flavors and textures in this healthy salad!

It’s still January and guess what? I’ve got another salad recipe. Let the cliche January recipes continue! Just like the Winter Quinoa Kale Salad I shared last week, this Mediterranean Lentil Salad doesn’t have any lettuce in it. I don’t have a problem with lettuce, except when it’s tainted with E. coli, but I do think there are far more interesting ingredients to use. 

One of my favorite ingredients to add to a salad is lentils. These little protein and iron packed pulses can turn a side salad into a main dish and one that will leave you with a satisfied feeling in your stomach instead of an empty pit. 

I used green lentils for this salad. I love how nicely they hold up if you don’t plant to eat the entire salad the day it’s made. You can also cook the lentils a day or two ahead of time to save some time. It’s a great salad to make if you do meal prep and need something to bring for lunches or to have for dinner during the week. 

Along with the lentils, you’ll also find all of my favorite Mediterranean ingredients. Cucumbers, tomatoes, red onion, parsley, kalamata olives and feta. The salad is tossed together in a red wine vinaigrette that’s lightly sweetened with honey. The sweetness in the dressing rounds out all the earthy, salty, briny flavors and gives you the perfect bite of Mediterranean flavors.

If you’re looking to make this Mediterranean Lentil Salad vegan, all you need to do is omit the feta cheese and substitute the honey for sugar or agave. It’s a great salad to make if you’re craving fresh flavors in the middle of winter like I am!

More Mediterranean Salads

Mediterranean Zucchini, Tomato and Feta Salad

Mediterranean Bulgur Salad with Carrots, Almonds and Feta

Cucumber, Dill, Feta and Pistachio Salad

Mediterranean Lentil Salad

Yield: 4 servings

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

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Ingredients

Salad

• 1 cup uncooked green lentils, or 2 1/2 cups cooked
• 1 cup diced English or Persian cucumbers
• 1 cup cherry tomatoes, quartered
• 1/4 cup diced red onion
• 1/4 cup flat leaf parsley, chopped
• 1/4 cup kalamata olives, chopped
• 1/3 cup crumbled feta cheese

Vinaigrette

• 1 tablespoon olive oil
• 1 tablespoon red wine vinegar
• 1 tablespoon lemon juice
• 2 teaspoons dijon mustard
• 1 teaspoon honey
• 1 teaspoon dried oregano, crushed between the palms of your hands
• Kosher salt and fresh ground black pepper to taste

Instructions

1. Add the dry lentils to a mesh strainer and rinse with water. Place them In a medium sized saucepan with 3 cups of water and bring to a boil. Once boiling cover with a lid, reduce the heat and simmer for 20 minutes or until tender, but not mushy. Drain the lentils of any excess water and add them to a serving bowl, letting them cool while you prepare the remainder of the salad.
2. Whisk together the ingredients for the vinaigrette and set aside.
3. Add the remaining salad ingredients to the cooled lentils along with the vinaigrette. Gently stir everything together until combined. Taste for seasoning and serve or cover and refrigerate until ready to serve.

Nutrition Information:

Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 165Total Fat: 8gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 11mgSodium: 503mgCarbohydrates: 17gFiber: 5gSugar: 5gProtein: 7g