A vibrant, flavorful, and nutritious salad that’s perfect for any occasion, this Mediterranean Lentil Salad is a true crowd-pleaser. Packed with fresh vegetables, fragrant herbs, and protein-rich lentils, it’s an easy-to-make dish that bursts with Mediterranean flavors.
Why You’ll Love This Recipe
This Mediterranean Lentil Salad is the ideal combination of flavor and nutrition. Here are some reasons why you’ll love it:
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Quick & Easy: Made with simple ingredients in just 30 minutes, it’s a fast and healthy option for any meal.
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Incredibly Nutritious: Vegan, gluten-free, and full of vitamin-rich vegetables and herbs, this salad is packed with protein and polyphenols.
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Flavorful: The combination of fresh lemon, cumin, garlic, and herbs gives this dish a zesty, refreshing taste.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
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1 cup dry lentils (French green, black, or brown)
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1 cup cherry tomatoes, diced
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1 cucumber, diced
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1 yellow bell pepper, diced
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1/2 red onion, finely diced
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2 garlic cloves, grated
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1/4 cup fresh mint, chopped
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1/4 cup fresh parsley, chopped
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3 tbsp extra virgin olive oil
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Zest and juice of 1 lemon
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1/2 tsp cumin
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Salt and black pepper to taste
Directions
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Cook Lentils: In a medium saucepan, add lentils and 3 cups of water. Bring to a boil, then reduce to a simmer and cook until tender (about 20-25 minutes). Drain and cool in cold water.
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Prep Vegetables and Herbs: While the lentils cook, prepare the vegetables and herbs (tomatoes, cucumber, bell pepper, onion, mint, and parsley). Place them in a large bowl.
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Combine: Add the cooked and cooled lentils to the bowl with vegetables. Grate garlic over the mixture, then add lemon zest and juice, olive oil, cumin, salt, and pepper. Toss to combine.
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Taste and Adjust: Taste the salad and adjust salt and lemon as needed. Since lentils soak up the seasoning, you may need to add more salt or lemon juice later, especially if making ahead.
Servings and Timing
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Servings: 4
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Prep Time: 10 minutes
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Cook Time: 20-25 minutes
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Total Time: 30 minutes
Variations
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Add Feta: If you’re not vegan, sprinkle some crumbled feta cheese on top for a creamy addition.
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Use Different Vegetables: Try adding olives, roasted red peppers, or even cucumber varieties like Persian or Turkish.
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Add a Protein: For a more substantial meal, you can add grilled chicken or chickpeas.
Storage/Reheating
This salad can be stored in an airtight container in the fridge for up to 4 days. It’s a great make-ahead meal, and the flavors develop even more after sitting for a while. Avoid freezing the salad, as the texture of the vegetables and lentils may change upon thawing.
FAQs
Are lentils healthy?
Lentils are packed with plant-based protein, fiber, and important nutrients like iron and folate, making them a healthy choice for any diet.
Can I use canned lentils instead of dried?
Yes, you can use canned lentils to save time. Just be sure to drain and rinse them before using.
What other herbs can I use in this salad?
While mint and parsley are traditional, fresh basil, cilantro, or dill would also be great choices in this salad.
Can I make this lentil salad ahead of time?
Yes, this salad is ideal for meal prep. Make it a day ahead, but add the fresh herbs just before serving to keep them vibrant.
How do I make this salad spicier?
If you like a bit of heat, add a pinch of red pepper flakes or finely chopped fresh chili peppers.
What can I serve this salad with?
This salad pairs well with pita bread, grilled meats, or as a side to a Mediterranean-style dish like hummus or falafel.
Can I freeze lentil salad?
It is not recommended to freeze this salad, as the fresh vegetables may lose their texture when thawed.
Can I substitute olive oil with another oil?
Yes, you can use other oils like avocado oil or sunflower oil if desired, but olive oil adds a signature Mediterranean flavor.
How do I make this salad more filling?
Add roasted sweet potatoes, quinoa, or even a boiled egg to make this salad more hearty.
What lentils are best for this salad?
French green lentils, black lentils, or brown lentils work best since they hold their shape after cooking. Avoid split lentils, as they may become mushy.
Conclusion
This Mediterranean Lentil Salad is the perfect combination of fresh flavors, satisfying textures, and healthy ingredients. Whether you serve it as a side dish or a main course, it’s sure to become a favorite in your recipe rotation. Enjoy it on its own or as a complement to other Mediterranean meals!
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The BEST Mediterranean Lentil Salad
- Total Time: 30 minutes
- Yield: 4 servings
- Diet: Gluten Free
Description
This Mediterranean Lentil Salad is a vibrant, healthy, and refreshing dish that combines protein-rich lentils, fresh vegetables, and aromatic herbs, all tossed in a zesty lemon dressing. Perfect for any occasion, this easy-to-make salad is vegan, gluten-free, and packed with nutrients. Ready in just 30 minutes, it’s an ideal option for a quick meal, meal prep, or a light side dish that bursts with Mediterranean flavors.
Ingredients
1 cup dry lentils (French green, black, or brown)
1 cup cherry tomatoes, diced
1 cucumber, diced
1 yellow bell pepper, diced
1/2 red onion, finely diced
2 garlic cloves, grated
1/4 cup fresh mint, chopped
1/4 cup fresh parsley, chopped
3 tbsp extra virgin olive oil
Zest and juice of 1 lemon
1/2 tsp cumin
Salt and black pepper to taste
Instructions
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Cook the Lentils:
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In a medium saucepan, add lentils and 3 cups of water. Bring to a boil, then reduce to a simmer and cook for about 20-25 minutes until tender. Drain and cool in cold water.
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Prep the Vegetables and Herbs:
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While the lentils cook, prepare the vegetables (cherry tomatoes, cucumber, bell pepper, red onion) and fresh herbs (mint and parsley). Place them in a large bowl.
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Combine:
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Add the cooked and cooled lentils to the bowl with the vegetables. Grate the garlic over the mixture, then add the lemon zest and juice, olive oil, cumin, salt, and black pepper. Toss everything to combine.
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Taste and Adjust:
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Taste the salad and adjust the seasoning, adding more salt or lemon juice if needed. Since lentils soak up the seasoning, you may need to add extra lemon or salt, especially if making ahead.
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Serve:
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Serve chilled or at room temperature. For added flavor, you can top with crumbled feta cheese or your favorite protein like grilled chicken or chickpeas.
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Notes
Vegetable Variations: You can add olives, roasted red peppers, or even cucumber varieties like Persian or Turkish for more flavor and texture.
Spicy Version: Add a pinch of red pepper flakes or finely chopped chili peppers for a spicy kick.
Protein Boost: To make the salad heartier, consider adding grilled chicken, chickpeas, or quinoa.
Herb Substitutes: If you don’t have mint or parsley, fresh basil, cilantro, or dill would also work well in this salad.
- Prep Time: 20 minutes
- Cook Time: 20-25 minutes
- Category: Salad, Side Dish, Light Meal
- Method: Boiling, Tossing
- Cuisine: Mediterranean
Nutrition
- Calories: Approximately 250 kcal per serving (varies based on portion size and added toppings)
