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)
