5 from 18 votes
Mediterranean Lentil Salad
This Mediterranean Lentil Salad combines tender cooked lentils with crunchy kale, juicy tomatoes, crisp cucumbers, Kalamata olives, radishes, and crumbled feta cheese. Tossed with a tangy vinaigrette made from olive oil, red wine vinegar, Dijon mustard, garlic, and oregano, the salad offers a mix of textures and bright, savory flavors. It's a substantial salad well suited for a light lunch or as a wholesome side dish.
Prep Time
25 mins
Cook Time
20 mins
Total Time
45 mins
Servings:
8
servings (2 cups each)
Calories:
268 kcal
Course:
Salad
Cuisine:
Mediterranean, Greek
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 8 servings (2 cups each)
Amount Per Serving
Calories 268
% 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.