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
Scale
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
