Mediterranean Lentil Salad

Name: Mediterranean Lentil Salad
Prep time: 20 min
Total time: 20 min
Yield: 4 servings
Ingredients: 1 cup green lentils, rinsed and drained; 2 cups cherry tomatoes, halved; 1 cucumber, diced; 1 bell pepper, diced; 1/2 red onion, finely chopped; 1/4 cup fresh parsley, chopped; 3 tablespoons olive oil; 2 tablespoons red wine vinegar; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: World Recipes

I absolutely love making Mediterranean Lentil Salad, especially during warmer months. The combination of protein-packed lentils, fresh vegetables, and a zesty dressing creates a delicious and refreshing dish that is perfect for lunch or dinner. Each bite offers a burst of flavors that remind me of sun-soaked Mediterranean beaches. I find it not only healthy but also incredibly satisfying, making it a go-to recipe in our household. Plus, it's easy to prepare and can be made ahead of time, which is great for busy days!

Created by

Emily

Last updated on 2026-01-30T17:02:27.197Z

When I first tried Mediterranean Lentil Salad, I was amazed at how versatile it could be. I experimented with adding different toppings, such as feta cheese and olives, and found that each ingredient complements the others perfectly. I've learned that letting the salad sit for a while before serving allows the flavors to meld beautifully, enhancing the overall taste.

This dish has become a favorite in our family because it's not only nutritious but also has a vibrant appearance. I often prepare a big batch for potlucks, and it's always the first dish to disappear. If you're looking to impress friends or family, this salad will definitely do the trick!

Why You'll Love This Recipe
Nutritious and filling with a blend of lentils and vegetables
Zesty dressing that invigorates every bite
Easy to make ahead for meal prep or gatherings

Key Ingredients and Their Benefits

Lentils are the star of this Mediterranean salad, offering a rich source of protein and fiber. They help make the dish both satisfying and nutritious. Choose green lentils for their firm texture, which holds up well when mixed with the fresh vegetables. If you prefer a different type, try French lentils, which have a nutty flavor and can add a unique twist to the salad, but be mindful that cooking times may vary slightly.

Fresh vegetables like cherry tomatoes and cucumbers not only add vibrant color but also contribute essential vitamins and hydration. The tomatoes provide antioxidants such as lycopene, while cucumbers are low in calories and refreshing. When selecting them, opt for firm and glossy tomatoes to ensure they are ripe and sweet. For cucumbers, Persian or English varieties tend to have a thinner skin and fewer seeds, enhancing the dish's overall texture.

Perfecting the Dressing

The dressing plays a crucial role in tying the flavors of the salad together. A simple mixture of olive oil, red wine vinegar, and Dijon mustard creates a bright and tangy profile. For a twist, consider adding a splash of lemon juice or a teaspoon of honey to balance acidity with sweetness. Whisk the ingredients until they are emulsified, which will give the dressing a smooth and glossy texture, ensuring it clings beautifully to the salad ingredients.

Make sure to season the dressing generously with salt and pepper, as this enhances the overall flavor. If you find the dressing too sharp, a pinch of sugar can help mellow it out. For those with dietary restrictions, a vinegar substitute like apple cider vinegar or a mustard alternative such as whole grain mustard can work well without compromising the essence of the dish.

Ingredients

For the Salad

1 cup green lentils, rinsed and drained
2 cups cherry tomatoes, halved
1 cucumber, diced
1 bell pepper, diced
1/2 red onion, finely chopped
1/4 cup fresh parsley, chopped

For the Dressing

3 tablespoons olive oil
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
Salt and pepper to taste

Mix well to combine all ingredients for a refreshing salad!

Instructions

Prepare the Lentils

In a pot, cover the lentils with water and bring to a boil. Simmer for about 20 minutes until tender. Drain and allow to cool.

Mix Salad Ingredients

In a large bowl, combine the cooled lentils, cherry tomatoes, cucumber, bell pepper, red onion, and parsley.

Make the Dressing

In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, salt, and pepper.

Combine Everything

Pour the dressing over the salad and toss gently to coat all ingredients.

Serve

Let the salad sit for at least 10 minutes before serving for the flavors to develop.

Enjoy this refreshing Mediterranean dish!

Pro Tips

Feel free to add other vegetables or herbs you have on hand, like arugula or spinach, to add more flavor and nutrition.

Storage and Make-Ahead Tips

This Mediterranean Lentil Salad is ideal for meal prep, as it can be made in advance and stored in the refrigerator. I recommend letting the salad sit for a few hours or even overnight for the flavors to meld beautifully. Keep the dressing separate until ready to serve to ensure the vegetables remain crisp. Properly stored in an airtight container, the salad can last in the fridge for up to 4 days without losing its appealing texture and taste.

If you're looking to scale up the recipe for a gathering, it's easy to double or triple the ingredients. Just be mindful not to overcrowd the salad bowl, as this can make it challenging to mix everything evenly and incorporate the dressing. For larger batches, consider serving the salad on a large platter for a beautiful presentation.

Serving Suggestions and Variations

This salad is versatile and can be served on its own or as a side dish. Try pairing it with grilled chicken or fish for a protein boost, or load it up with feta cheese and olives for an authentic Mediterranean twist. I often serve it alongside pita bread and hummus to create a balanced meal that feels satisfying yet refreshing.

For a heartier version, add cooked quinoa or couscous to the salad. You can also incorporate other seasonal vegetables like roasted zucchini or bell peppers, which can add additional layers of flavor. Another fun variation is to include chickpeas for extra texture and protein, making the salad even more fulfilling while keeping all the Mediterranean flavors intact.

Questions About Recipes

→ Can I use canned lentils?

Yes, using canned lentils can save time! Just rinse and drain them before adding to the salad.

→ How long can I store this salad?

The salad can be stored in an airtight container in the fridge for up to 3 days.

→ Is this salad vegan?

Yes, all ingredients in Mediterranean Lentil Salad are plant-based and suitable for vegans.

→ What can I serve with this salad?

This salad pairs well with grilled meats, fish, or can be enjoyed on its own for a light meal.