Mediterranean Lentil Salad Recipe
User Reviews
4.5
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Prep Time
15 mins
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Cook Time
20 mins
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Total Time
35 mins
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Servings
4 servings
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Calories
165 kcal
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Course
Salad
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Cuisine
Mediterranean
Mediterranean Lentil Salad Recipe
Description
The Mediterranean Lentil Salad Recipe features green lentils cooked until tender but not mushy, which provide a hearty base for this dish. Fresh cucumber and cherry tomatoes add refreshing crunch and juiciness, while red onion and kalamata olives introduce sharp and briny notes. Crumbled feta cheese adds richness and a salty tang that complements the vegetables.
The salad is dressed with a vinaigrette made by whisking olive oil, red wine vinegar, lemon juice, Dijon mustard, honey, oregano, salt, and pepper. This dressing binds the ingredients with a balanced acidity and subtle sweetness, enhancing the overall flavor without overpowering the fresh elements. Gently stirring all components after the lentils cool preserves the texture and prevents mashing.
This salad serves well chilled and makes a practical dish for meal prepping or gatherings, offering a blend of protein, vegetables, and herbs. It's a versatile side or light main suitable for warm weather or complementing Mediterranean-inspired meals.
Ingredients
Salad
- 1 cup green lentil or 2 1/2 cups cooked, uncooked
- 1 cup cucumber English or Persian variety, diced
- 1 cup cherry tomato quartered
- 1/4 cup red onion diced
- 1/4 cup flat leaf parsley chopped
- 1/4 cup kalamata olives chopped
- 1/3 cup feta cheese crumbled
Vinaigrette
- 1 tablespoon olive oil
- 1 tablespoon red wine vinegar
- 1 tablespoon lemon juice
- 2 teaspoons Dijon mustard
- 1 teaspoon honey
- 1 teaspoon oregano crushed between the palms of your hands, dried
- kosher salt fresh ground, to taste
- black pepper fresh ground, to taste
Instructions
- Add the dry lentils to a mesh strainer and rinse with water. Place them In a medium sized saucepan with 3 cups of water and bring to a boil. Once boiling cover with a lid, reduce the heat and simmer for 20 minutes or until tender, but not mushy. Drain the lentils of any excess water and add them to a serving bowl, letting them cool while you prepare the remainder of the salad.
- Whisk together the ingredients for the vinaigrette and set aside.
- Add the remaining salad ingredients to the cooled lentils along with the vinaigrette. Gently stir everything together until combined. Taste for seasoning and serve or cover and refrigerate until ready to serve.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 165 kcal
% Daily Value*
| Calories | 165kcal | 8% |
| Carbohydrates | 17g | 6% |
| Protein | 7g | 14% |
| Fat | 8g | 12% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 5g | 29% |
| Cholesterol | 11mg | 4% |
| Sodium | 503mg | 21% |
| Fiber | 5g | 20% |
| Sugar | 5g | 10% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.5
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