Mediterranean Lentil Salad Recipe
If you are searching for a vibrant and wholesome dish that balances fresh flavors with satisfying textures, this Mediterranean Lentil Salad is an absolute game-changer. Packed with nutrient-rich lentils, bright cherry tomatoes, crisp cucumber, briny olives, and creamy feta, every bite bursts with Mediterranean sunshine. The citrusy, tangy dressing brings all these individual ingredients together into a harmonious, refreshing salad that’s perfect for meals any time of year. Whether you’re serving it as a light lunch, a side dish at dinner, or a stunning potluck contribution, this Mediterranean Lentil Salad will quickly become one of your favorite go-to recipes.
Ingredients You’ll Need
Simplicity is the secret here. Each ingredient plays a key role, creating a colorful and textural symphony that makes this salad so irresistible. From tender lentils to fragrant herbs and zesty citrus, these essentials pack a flavorful punch without any fuss.
- 1 cup dry lentils: Choose green, brown, or black lentils for their ability to hold shape and soak up the dressing beautifully.
- 4 cups water: Needed to gently cook the lentils to tender perfection without losing their bite.
- 1 bay leaf: Infuses subtle herbal notes into the lentils as they simmer.
- 1 medium cucumber, cut into 1/4-in cubes: Adds crispness and refreshing coolness for balance.
- 1/2 small red onion, thinly sliced: Offers a mild, slightly sweet sharpness that enlivens the salad.
- 1-1/2 cups cherry tomatoes, halved: Juicy bursts of vibrant color and acidity.
- 1/2 cup kalamata olives, halved: Brings salty, savory depth that contrasts beautifully with the fresh veggies.
- 1/2 cup diced roasted red peppers: Adds smoky sweetness and tender texture.
- 1/2 cup crumbled feta cheese: Creamy, tangy cheese that elevates richness without overpowering.
- 2 teaspoons dried oregano: Classic Mediterranean herb that ties all flavors together.
- 2 tablespoons fresh mint, minced: Provides a cooling, fragrant lift that’s unique and refreshing.
- 2 tablespoons freshly-squeezed orange juice: Sweet citrus adds brightness to the dressing.
- 2 tablespoons freshly-squeezed lemon juice: Zesty acidity that gives the salad its lively edge.
- 1 tablespoon Dijon mustard: Adds a gentle kick and emulsifies the dressing so it coats perfectly.
- 1 tablespoon honey or agave nectar: Balances tartness with a touch of sweetness.
- 1/4 cup extra-virgin olive oil: The finishing touch that adds silkiness and richness.
- Salt and pepper to taste: Essential seasonings to enhance all the fresh ingredients.
How to Make Mediterranean Lentil Salad
Step 1: Cook the Lentils
Start by giving your lentils a good rinse in a fine-mesh sieve, making sure to remove any pebbles or imperfect ones. Next, bring your lentils, water, and a bay leaf to a boil in a medium pot. Turn down the heat, cover, and let them simmer gently for about 18 to 25 minutes. The goal is tender but still holding shape—nothing mushy! Drain the lentils, discard the bay leaf, and spread them out to cool completely in the fridge. This step builds the hearty base of the Mediterranean Lentil Salad and sets the stage for all the fresh ingredients to shine.
Step 2: Prep the Fresh Veggies and Mix-ins
While the lentils chill, chop your cucumber into neat little cubes, thinly slice the red onion for a touch of bite, and halve those juicy cherry tomatoes. Add in the halved kalamata olives, diced roasted red peppers, and crumbled feta cheese. Don’t forget the dried oregano and freshly minced mint—these herbs will give your salad its aromatic Mediterranean essence. Toss all these ingredients together gently with the cooled lentils in a large bowl, encouraging an even distribution of color and texture.
Step 3: Whisk Up the Citrus Dressing
This dressing is the soul of your Mediterranean Lentil Salad. In a small bowl, whisk together freshly squeezed orange and lemon juices with Dijon mustard and honey until everything is smooth and well combined. Slowly drizzle in the extra-virgin olive oil as you continue whisking to create a glossy, emulsified dressing. Season with salt and pepper to taste. This fresh, tangy dressing perfectly complements the earthy lentils and vibrant vegetables.
Step 4: Combine and Chill
Pour the citrus dressing over your salad bowl and toss everything until each ingredient is beautifully coated. This step ensures every bite is bursting with balanced flavor. Adjust salt and pepper if needed. Cover and refrigerate for at least an hour before serving so the flavors meld and develop—this time makes all the difference.
How to Serve Mediterranean Lentil Salad
Garnishes
Enhance your Mediterranean Lentil Salad with fresh herbs like a sprinkle of chopped parsley or extra mint leaves to brighten the look and flavor. A drizzle of high-quality olive oil or a few additional crumbled feta pieces on top elevates the presentation and indulgence factor. Toasted pine nuts or slivered almonds offer a delightful crunch that adds an extra textural layer.
Side Dishes
This salad pairs beautifully with warm pita bread or grilled flatbread, perfect for scooping. A side of roasted vegetables or lemon garlic chicken also complements the flavors and makes for a balanced meal. For a lighter option, simply serve alongside a fresh green or arugula salad sprinkled with citrus vinaigrette.
Creative Ways to Present
Serve this vibrant Mediterranean Lentil Salad in a large, shallow serving dish to showcase its colorful ingredients. For a fun twist, stuff it inside pita pockets or serve on top of baby greens as an entrée salad. It also makes an excellent filling for wraps or a hearty topping for avocado halves if you want to get creative with presentation.
Make Ahead and Storage
Storing Leftovers
The Mediterranean Lentil Salad keeps wonderfully in the refrigerator for up to 3 days. Store it in an airtight container to retain freshness. Because the salad is tossed with dressing, the flavors deepen over time, making leftovers even more delicious—just give it a gentle stir before serving.
Freezing
While lentils freeze well, the fresh vegetables and dressing in this Mediterranean Lentil Salad make freezing less ideal. To preserve freshness, it’s best to freeze just the cooked lentils separately if needed, then combine with fresh veggies and dressing after thawing.
Reheating
This salad is best enjoyed cold or at room temperature. If you prefer, you can let it sit out for 10-15 minutes before serving to take the chill off, but avoid reheating in the microwave to preserve the crispness of the vegetables and integrity of the dressing.
FAQs
Can I use canned lentils instead of dry?
Absolutely! Using canned lentils can save time since they’re already cooked. Just be sure to drain and rinse them well before using. Keep in mind they might be softer, so handle the salad gently to avoid mushiness.
Is this salad vegan-friendly?
This Mediterranean Lentil Salad includes feta cheese, which is not vegan. However, you can easily swap it out for a plant-based cheese alternative or omit it entirely and still enjoy a flavorful dish.
What type of lentils work best?
Green, brown, or black lentils are ideal because they hold their shape well after cooking and provide a firm, satisfying texture that complements the salad components perfectly.
Can I prepare this salad ahead of time?
Yes! In fact, making it a few hours before eating (or even the day before) allows the flavors to meld beautifully. Just keep it sealed in the fridge and give a gentle toss before serving.
How spicy is this salad?
The Mediterranean Lentil Salad is naturally mild and refreshing with no heat. If you like a little kick, consider adding a pinch of crushed red pepper flakes or a dash of cayenne in the dressing.
Final Thoughts
There’s something truly special about the way fresh, simple ingredients come together in this Mediterranean Lentil Salad to create a dish that is both nourishing and endlessly satisfying. Whether you’re new to lentils or a longtime fan, this recipe invites you to enjoy a colorful, bright, and wholesome meal any day of the week. I encourage you to give it a try—you’ll likely find it becoming a beloved staple in your kitchen, perfect for sharing with friends and family all year round.
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Mediterranean Lentil Salad Recipe
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A vibrant and nutritious Mediterranean Lentil Salad featuring tender lentils combined with fresh cucumber, cherry tomatoes, Kalamata olives, roasted red peppers, and crumbled feta cheese, all tossed in a zesty citrus dressing made with orange and lemon juice, Dijon mustard, and extra-virgin olive oil. This salad is perfect as a light lunch or a satisfying side dish, celebrated for its fresh flavors and wholesome ingredients.
Ingredients
Lentils and Vegetables
- 1 cup dry lentils (green, brown, or black)
- 4 cups water
- 1 bay leaf
- 1 medium cucumber, cut into 1/4-inch cubes
- 1/2 small red onion, thinly sliced
- 1 1/2 cups cherry tomatoes, halved
- 1/2 cup Kalamata olives, halved
- 1/2 cup diced roasted red peppers
- 1/2 cup crumbled feta cheese
Herbs and Seasonings
- 2 teaspoons dried oregano
- 2 tablespoons fresh mint, minced
- Salt and pepper to taste
Citrus Dressing
- 2 tablespoons freshly-squeezed orange juice
- 2 tablespoons freshly-squeezed lemon juice
- 1 tablespoon Dijon mustard
- 1 tablespoon honey or agave nectar
- 1/4 cup extra-virgin olive oil
Instructions
- Rinse Lentils: Place lentils in a fine-mesh sieve and rinse thoroughly under cold water, removing any debris or imperfect lentils to ensure freshness and quality.
- Cook Lentils: Combine rinsed lentils, water, and bay leaf in a medium pot. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer for 18-25 minutes until lentils are tender but not mushy.
- Drain and Cool: Drain the lentils, discard the bay leaf, and transfer lentils to a large bowl. Refrigerate until completely cooled.
- Combine Salad Ingredients: Once cooled, add the cucumber, red onion, cherry tomatoes, Kalamata olives, roasted red peppers, crumbled feta, dried oregano, and fresh mint to the bowl with lentils. Toss gently until all ingredients are evenly mixed. Set aside.
- Prepare Citrus Dressing: In a small bowl, whisk together the orange juice, lemon juice, Dijon mustard, and honey (or agave) until smooth. Slowly drizzle in the olive oil while whisking continuously until the dressing emulsifies and becomes smooth. Season with salt and pepper to taste.
- Toss Salad with Dressing: Pour the citrus dressing over the lentil mixture and toss until everything is evenly coated. Taste and adjust seasoning with additional salt and pepper if needed.
- Chill and Serve: Store the salad in the refrigerator until ready to serve. Enjoy this refreshing and wholesome Mediterranean Lentil Salad chilled.
Notes
- For a vegan version, omit the feta cheese or substitute with a plant-based cheese alternative.
- Use green or black lentils for best texture; red lentils tend to become mushy when cooked.
- You can prepare the salad a few hours in advance to let the flavors meld beautifully.
- Adjust honey or agave in the dressing according to your preferred level of sweetness.
- This salad keeps well refrigerated for up to 3 days, making it great for meal prep.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Salad
- Method: Boiling, Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 220 kcal
- Sugar: 5 g
- Sodium: 320 mg
- Fat: 11 g
- Saturated Fat: 3 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 23 g
- Fiber: 8 g
- Protein: 11 g
- Cholesterol: 15 mg
Keywords: Mediterranean lentil salad, healthy lentil salad, vegetarian salad, citrus dressing salad, lentil and feta salad
