Mediterranean Lentil Salad
User Reviews
5
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Prep Time
25 mins
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Cook Time
20 mins
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Total Time
45 mins
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Servings
8 servings (2 cups each)
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Calories
268 kcal
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Course
Salad
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Cuisine
Mediterranean, Greek
Mediterranean Lentil Salad
Description
The Mediterranean Lentil Salad starts with brown or whole green lentils simmered until tender but not mushy, then cooled. Meanwhile, a vinaigrette is prepared by whisking olive oil, red wine vinegar, Dijon mustard, garlic, and oregano, seasoned with salt and black pepper. The salad is assembled by combining lentils with kale leaves that have been stripped from the woody stems, halved grape tomatoes, sliced cucumber, Kalamata olives, thinly sliced red onion and radishes, and crumbled or cubed feta cheese. The vinaigrette coats the ingredients, binding them with bright acidity and herbal notes.
This salad offers a satisfying blend of earthiness from lentils, savory saltiness from olives and feta, and refreshing crunch from vegetables. It can be served as a main dish salad or a flavorful accompaniment to a meal. Garnishing with fresh herbs like basil or parsley adds an extra layer of aroma.
Leftovers keep well refrigerated for up to four days if stored covered. To maintain the best texture, feta cheese can be added fresh just before serving when meal prepping. Using rinsed and carefully selected lentils ensures the salad’s components hold their shape and texture without becoming too soft.
Ingredients
For the lentils:
- 1/2 pound lentils rinsed and picked over (1 1/4 cups dried, see note 1)
For the vinaigrette:
- 1/2 cup olive oil
- 1/4 cup red wine vinegar
- 1 tablespoon Dijon mustard
- 1 clove garlic minced or 1/8 teaspoon garlic powder
- 1 teaspoon oregano dried
- salt freshly ground
- black pepper freshly ground
For the salad:
- 1 bunch kale stemmed and torn into bite-sized pieces (see note 1)
- 2 cups grape tomatoes halved
- 2 cups cucumber halved lengthwise and cut into 1/4-inch pieces (see note 3, hothouse
- 1 cup kalamata olives drained and halved, pitted
- 1/2 red onion thinly sliced (about 1 cup)
- 1/4 cup radish thinly sliced (2 to 3 radishes
- 8 ounces feta cheese cubed or crumbled (see note 4)
- fresh herbs such as basil, parsley, thyme, and mint, for garnish
Instructions
- To make the lentils, bring 3 cups water to boil. Add lentils and simmer until tender, about 15 to 20 minutes. Drain well. Spread on a rimmed baking sheet to cool completely. (Do not overcook.)
- Meanwhile, In a small bowl, whisk together olive oil, red wine vinegar, mustard, garlic, and oregano. Season to taste with salt and pepper. (I like 1/2 teaspoon salt and 1/4 teaspoon pepper)
- To assemble the salad, in a large bowl, combine cooled lentils, kale, tomatoes, cucumber, olives, red onion, radishes, and feta cheese. Drizzle with vinaigrette. Toss to combine and garnish with fresh herbs if desired. Season to taste with salt and pepper.
Notes
- Brown or whole green lentils work best for this salad to preserve texture; split lentils are too soft.
- Remove kale stems before tearing leaves into bite-size pieces for better mouthfeel.
- Peeling and seeding cucumbers is optional if they're thin-skinned, like hothouse or Persian varieties.
- Feta can be omitted or replaced with a non-dairy alternative to make the salad vegan-friendly.
- Store leftovers covered in the refrigerator for up to 4 days, adding feta fresh when serving after storage.
- This recipe makes about 8 servings of 2 cups each, suitable for a light lunch or side dish.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings (2 cups each)
Amount Per Serving
Calories 268 kcal
% Daily Value*
| Serving | 2 cups | |
| Calories | 268kcal | 13% |
| Carbohydrates | 22g | 7% |
| Protein | 9g | 18% |
| Fat | 17g | 26% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 12g | 60% |
| Cholesterol | 0.1mg | 0% |
| Sodium | 302mg | 13% |
| Potassium | 499mg | 11% |
| Fiber | 11g | 44% |
| Sugar | 3g | 6% |
| Vitamin A | 2045IU | 41% |
| Vitamin C | 24mg | 27% |
| Calcium | 84mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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