Lentil Mediterranean Salad with Zesty Lemon Dressing
This Lentil Mediterranean Salad is a wholesome, protein-packed dish that brings together hearty lentils, fresh vegetables, and bright Mediterranean flavors.
It’s perfect for a nutritious lunch or light dinner, offering a great balance of texture and taste.
The tender lentils combine beautifully with crunchy cucumbers, juicy cherry tomatoes, kalamata olives, and a refreshing lemon-oregano dressing.
I suggest using cooked green or brown lentils for their firm texture that holds up well in salads.
Preparing this salad takes about 20 minutes plus some resting time for flavors to meld.
To make it, cook lentils until tender but not mushy, dice fresh veggies, mix a simple dressing of lemon juice, olive oil, garlic, and herbs, then toss everything gently together.
Prep & Recipe Overview
| Prep Time | Cook Time | Rest Time | Total Time | Course | Cuisine | Servings |
|---|---|---|---|---|---|---|
| 10 min | 15 min | 15 min | 40 min | Salad / Side | Mediterranean | 2 / 4 / 6 |
Ingredients (with Alternatives)
| Ingredient | 2 Servings | 4 Servings | 6 Servings | Alternatives |
|---|---|---|---|---|
| Cooked green or brown lentils | 1 cup | 2 cups | 3 cups | Cooked puy lentils |
| Cucumber (diced) | 1/2 medium | 1 medium | 1.5 medium | Bell pepper or zucchini |
| Cherry tomatoes (halved) | 1/2 cup | 1 cup | 1.5 cups | Grape tomatoes |
| Red onion (thinly sliced) | 1/4 cup | 1/2 cup | 3/4 cup | Shallot or green onions |
| Kalamata olives (halved) | 1/4 cup | 1/2 cup | 3/4 cup | Green olives or capers |
| Feta cheese (crumbled) | 1/4 cup | 1/2 cup | 3/4 cup | Goat cheese or vegan feta |
| Olive oil | 1.5 tbsp | 3 tbsp | 4.5 tbsp | Avocado oil |
| Fresh lemon juice | 1 tbsp | 2 tbsp | 3 tbsp | Apple cider vinegar |
| Garlic (minced) | 1/2 clove | 1 clove | 1.5 cloves | Garlic powder (1/8 tsp, 1/4 tsp, 3/8 tsp) |
| Dried oregano | 1/2 tsp | 1 tsp | 1.5 tsp | Italian seasoning |
| Salt & pepper | To taste | To taste | To taste | Sea salt, cracked pepper |
Tools You’ll Need (with Alternatives)
Large mixing bowl – or salad spinner bowl
Cutting board and sharp knife – or vegetable chopper
Colander or strainer – or slotted spoon with bowl
Small bowl or jar for dressing – or dressing shaker
Whisk or fork – or shake dressing in jar with lid
Measuring spoons – or kitchen teaspoons
Salad tongs – or two large spoons
How to Make the Lentil Mediterranean Salad
Preparing this salad involves cooking lentils to the perfect texture and combining fresh vegetables and a flavorful dressing.
1. Cook the Lentils
Start by rinsing lentils under cold water to remove any dust. In a saucepan, add lentils and cover with water by about 2 inches.
Bring to a boil, then reduce heat to a simmer. Cook uncovered for about 15 minutes or until lentils are tender but still hold their shape.
Avoid overcooking to prevent mushiness. Drain lentils and rinse with cold water to stop cooking and cool them down. Drain well and set aside.
2. Prepare the Vegetables
While lentils are cooking, dice the cucumber into small, uniform pieces for crunch and freshness.
Halve the cherry tomatoes to release their sweetness and make them easier to eat. Thinly slice the red onion for a subtle sharpness; if desired, soak the slices in cold water for a few minutes to mellow the flavor, then drain.
Pit and halve the kalamata olives to evenly distribute their salty, briny taste in the salad.
3. Make the Dressing
In a small bowl or jar, combine olive oil, fresh lemon juice, minced garlic, dried oregano, salt, and pepper.
Whisk or shake vigorously until the dressing emulsifies, blending the citrus brightness with the richness of olive oil.
4. Assemble the Salad
In a large mixing bowl, combine the cooled lentils with the diced cucumber, halved tomatoes, sliced onion, and olives.
Pour the dressing over the mixture. Using salad tongs or two large spoons, gently toss the salad to ensure even coating of all ingredients with the dressing.
5. Add the Feta Cheese
Sprinkle crumbled feta cheese over the tossed salad.
Gently fold the cheese through the salad to keep chunks intact and provide a creamy contrast to the crunchy vegetables and earthy lentils.
6. Let the Salad Rest
Allow the salad to rest at room temperature for 15 minutes before serving.
This helps the lentils absorb the dressing and the flavors to meld beautifully, resulting in a balanced and vibrant dish.
Serving and Decoration Tips
Serve this salad chilled or at room temperature in a shallow bowl or on a platter.
Garnish with extra crumbled feta, a sprinkle of fresh chopped parsley or oregano, and a few whole olives for visual appeal.
A wedge of lemon on the side adds a fresh burst for those who want extra zest.
Variation to Try
Add cooked quinoa or bulgur for a heartier grain salad. Substitute green or brown lentils with puy lentils for a slightly peppery taste.
Include chopped roasted red peppers or artichoke hearts for an extra Mediterranean touch. For a vegan version, omit feta or replace it with vegan cheese alternatives.
Storing Tips
Store leftover salad in an airtight container in the refrigerator for up to 3 days. Stir gently before serving to redistribute dressing and flavors.
Avoid freezing, as fresh vegetables and cheese do not freeze well and can change texture.
Extra Tips for Best Salad Results
- Use firm, cooked lentils that hold their shape well.
- Rinse lentils after cooking to stop softening.
- Fresh lemon juice brightens the salad—use freshly squeezed.
- Massage feta gently into salad last to keep texture.
- Allow salad to rest so flavors combine fully before serving.
Common Mistakes, Solutions & Prevention
| Mistake | Solution | Prevention |
|---|---|---|
| Lentils overcooked and mushy | Cook lentils until just tender, rinse with cold water | Monitor cooking time closely |
| Salad tastes bland | Adjust lemon juice and salt after resting | Use fresh lemon and season well |
| Onion flavor too sharp | Soak onion slices in cold water | Slice thinly and rinse |
| Feta crumbles too fine or melts | Fold in gently at end | Add last to maintain texture |
Lentil Mediterranean Salad
A nutritious Lentil Mediterranean Salad blending tender lentils with fresh veggies, olives, and a zesty lemon-oregano dressing for a wholesome meal.
Ingredients
- 1 cup cooked green or brown lentils – or puy lentils
- 1/2 medium diced cucumber – bell pepper or zucchini
- 1/2 cup halved cherry tomatoes – grape tomatoes
- 1/4 cup thinly sliced red onion – shallot or green onions
- 1/4 cup halved kalamata olives – green olives or capers
- 1/4 cup crumbled feta cheese – goat cheese or vegan feta
- 1.5 tbsp olive oil – avocado oil
- 1 tbsp fresh lemon juice – apple cider vinegar
- 1/2 clove minced garlic – garlic powder (1/8 tsp)
- 1/2 tsp dried oregano – Italian seasoning
- Salt & pepper to taste
Instructions
- Rinse and cook lentils until tender but firm, then drain and cool.
- Dice cucumber and halve cherry tomatoes. Thinly slice red onion and halve olives.
- Mix olive oil, lemon juice, minced garlic, oregano, salt, and pepper into a dressing.
- Combine lentils and veggies in a large bowl, pour dressing over, and toss gently.
- Fold in crumbled feta cheese carefully to keep texture.
- Let salad rest 15 minutes before serving.
Notes
- Cook lentils just until tender to avoid mushiness.
- Fresh lemon juice is key for bright flavor.
- Soak onions in cold water if sharpness is a concern.
- Salad tastes better after resting.
- Store leftovers refrigerated up to 3 days, do not freeze.
FAQs
Can I use canned lentils instead of cooking fresh?
Yes, canned lentils can be used but rinse and drain well to avoid excess salt and mushiness.
Is this salad suitable for meal prep?
It can be made a day ahead but is best fresh to keep vegetables crisp.
Can I add other herbs?
Yes, fresh mint, parsley, or dill complement this salad well.
How to make this salad vegan?
Simply omit feta cheese or substitute with vegan cheese options.
Enjoy Your Lentil Mediterranean Salad!
This Lentil Mediterranean Salad is a flavorful and nourishing dish perfect for any occasion.
Try making it with your favorite fresh ingredients, adjust the herbs and veggies to your liking, and share your experience or variations in the comments below!
