Mediterranean Lentil Salad Recipe

This lentil salad recipe is a personal favorite because it’s packed with vibrant flavors and colors that remind me of warm Mediterranean days. Plus, it’s so effortless to make yet feels like a step up from my usual salad game, making me feel like a culinary genius every time I whip it up!

My Mediterranean Lentil Salad is bursting with flavors. It’s a nutritious meal, loaded with protein-packed green or brown lentils, sweet cherry tomatoes, cool cucumber, and zesty feta cheese.

What really elevates the taste, though, are the kalamata olives, parsley, and mint. Well, that and the dressing, which is a simple mixture of olive oil and lemon juice.

Ingredients

Green or Brown Lentils:
High in protein, fiber, and complex carbohydrates; fosters a feeling of fullness.

Cherry Tomatoes:
Sweet and juicy, rich in vitamins A and C; adds brightness.

Cucumber:
Thirst-quenching and crisp; few calories; packed with vitamin K.

Feta Cheese:
Tangy and creamy; a fine source of calcium and protein.

Kalamata Olives:
Salty and full of healthy fats, they have a unique Mediterranean flavor.

Fresh Parsley:
Rich in vitamins A, C, and K; brings zest and flavor intensity.

Olive Oil:
Enhances the salad’s richness; heart-healthy monounsaturated fats.

Ingredient Quantities

• 1 cup green or brown lentils, rinsed and drained
• 3 cups water
• 1/2 teaspoon salt
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/2 cup crumbled feta cheese
• 1/4 cup kalamata olives, pitted and sliced
• 1/4 cup fresh parsley, chopped
• 2 tablespoons fresh mint, chopped
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 1 garlic clove, minced
• 1/2 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. A medium saucepan should have 1 cup lentils, 3 cups water, and 1/2 teaspoon salt. The saucepan should then be brought to a boil over medium-high heat. Following that, the heat should be reduced to a simmer. The mixture should then cook uncovered for 20-25 minutes. Following that, the tender lentils should be drained and allowed to cool.

2. As the lentils cook, ready the vegetables and other ingredients: cut the cherry tomatoes in half, dice the cucumber, chop the red onion, cut the kalamata olives into rounds, and chop the fresh parsley and mint.

3. In a large mixing bowl, combine the lentils (cooked and cooled), cherry tomatoes, cucumber, red onion, feta cheese, kalamata olives, parsley, and mint.

4. In a small dish, combine 3 tablespoons of extra-virgin olive oil with 2 tablespoons of lemon juice, the minced garlic clove, 1/2 teaspoon of dried oregano, and a pinch each of salt and pepper. Whisk these ingredients together until they are well blended.

5. Pour the dressing over the lentil and vegetable mixture.

6. Combine all the ingredients in the bowl and stir gently until they form an amorphous mass that is neither a solid nor a liquid. This mass is your salad, my salad, but most importantly, our salad.

7. Adjust the seasonings to your taste. If necessary, add additional salt and pepper.

8. Allow the salad to sit for a minimum of 15 minutes so that the flavors can meld together.

9. Move the salad to a dish or platter for serving.

10. If you wish, you may add additional parsley or mint as a garnish. Serve at room temperature or chilled. Enjoy!

Equipment Needed

1. Medium saucepan
2. Cooking spoon
3. Strainer or colander
4. Cutting board
5. Chef’s knife
6. Large mixing bowl
7. Small bowl
8. Whisk
9. Measuring cups
10. Measuring spoons
11. Serving dish or platter

FAQ

• Q: Can I use canned lentils for this salad?B: Yes, you can use canned lentils. Drain them well and rinse them. You can then proceed with the recipe and skip the boiling step.
• Q: How do I prevent the lentils from becoming mushy?Prepare the lentils so that they are soft but still retain their shape, roughly 20 to 25 minutes. Do not overcook the lentils, and when they are drained, rinse them well with cold water.
• Q: Can I prepare this salad ahead of time?Q: Can the salad be made ahead of time?

  A: Yes, without a doubt. The salad can be prepared a day in advance and will taste even better as the flavors meld together. Just put it in the refrigerator, and you’re good to go!

• Q: What can I use instead of feta cheese for a vegan option?A: You can substitute with vegan feta, or leave it out entirely and add nutritional yeast for a cheesy flavor.
• Q: Is there an alternative to kalamata olives?A: Other olives, like green or black olives, can be used in their place, or they can simply be omitted if preferred.
• Q: How should I store leftovers?A: Leftover food should be kept in a container that seals well and in the refrigerator. It can last up to 3 days if stored this way.
• Q: Can I use other herbs besides parsley and mint?Certainly! You can play around with other fresh herbs like basil or cilantro for a different flavor and aroma.

Substitutions and Variations

1 cup of green or brown lentils, rinsed and drained
3 cups H2O
1/2 teaspoon salt
1 cup of cherry tomatoes, cut in half
1 cucumber, chopped
1/4 cup red onion, finely chopped – substitution: shallots, finely chopped
1/2 cup feta cheese, crumbled – substitutes: goat cheese, ricotta salata
1/4 cup kalamata olives, pitted and sliced – can be substituted with black olives or green olives
1/4 cup fresh parsley, chopped finely
2 tablespoons fresh mint, chopped – substitute: basil leaves, chopped
3 tablespoons of extra-virgin olive oil – can substitute with avocado oil
2 tablespoons of lemon juice can be replaced with lime juice or red wine vinegar.
1 clove of garlic, minced
1/2 teaspoon oregano, dried
Season to taste with salt and pepper

Pro Tips

1. For enhanced flavor, consider toasting the lentils before boiling. Add them to a dry saucepan over medium heat and stir frequently for a few minutes until they become aromatic. Then proceed with the boiling instructions.

2. To maximize the flavor of your garlic, let it sit for about 10 minutes after mincing before mixing it into the dressing. This allows the allicin to develop, boosting its health benefits and taste.

3. For added texture, consider incorporating some toasted nuts or seeds, such as pine nuts or sunflower seeds, into the salad at the end. They add a delightful crunch and an extra layer of flavor.

4. If you have time, marinate the chopped red onions in the lemon juice before adding to the salad. This will soften their sharpness and infuse them with a bright citrus flavor.

5. If you enjoy a bit of heat, sprinkle in some red pepper flakes into the dressing to add a subtle kick to the salad. Alternatively, you could finely chop a fresh chili for an extra spicy touch.