I find the Mediterranean Lentil Salad to be a vibrant, nutritious dish that combines hearty lentils with crisp vegetables, briny olives, and creamy feta cheese. Tossed in a tangy lemon-Dijon dressing, it’s a delightful meal that’s both satisfying and refreshing.
Why I Love This Recipe
I appreciate how this salad brings together wholesome ingredients to create a dish that’s both flavorful and nourishing. The combination of protein-rich lentils, fresh vegetables, and a zesty dressing makes it a go-to recipe for a quick lunch or a light dinner. Plus, it’s versatile enough to adapt to whatever fresh produce I have on hand.
Ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
- 1 cup uncooked green lentils
- 1 large English or Persian cucumber, diced
- 1 red onion, diced
- Flat-leaf parsley, chopped
- A handful of cherry tomatoes, halved
- A handful of Kalamata olives, chopped
- 1/3 cup crumbled feta cheese
- 1 tablespoon extra virgin olive oil
- 1 tablespoon apple cider vinegar
- Juice of one fresh lemon
- 2 teaspoons Dijon mustard
- 1 teaspoon honey
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
Directions
- I start by rinsing the lentils under cold water, then place them in a saucepan with three cups of water. Bringing it to a boil, I reduce the heat and let it simmer until the lentils are tender, about 20 minutes.
- While the lentils cook, I chop the cucumber, red onion, cherry tomatoes, and parsley. I also halve the Kalamata olives.
- Once the lentils are cooked, I drain any excess water and allow them to cool.
- In a large bowl, I combine the cooled lentils with the chopped vegetables and olives. I crumble the feta cheese over the top.
- For the dressing, I whisk together the olive oil, red wine vinegar, lemon juice, Dijon mustard, honey, and dried oregano in a small bowl.
- I pour the dressing over the salad and toss everything together, seasoning with salt and freshly ground black pepper to taste.
Servings and Timing
This recipe yields approximately 4 servings. The preparation time is about 20 minutes, with an additional 20 minutes for cooking the lentils, totaling around 40 minutes.
Variations
- Vegan Option: I omit the feta cheese and substitute honey with maple syrup for a vegan-friendly version.
- Grain Addition: Sometimes, I add cooked quinoa or bulgur to make the salad even more filling.
- Different Herbs: I like experimenting with fresh herbs like mint or basil for a different flavor profile.
- Spice It Up: Adding a pinch of red pepper flakes gives the salad a nice kick.
Storage/Reheating
I store the salad in an airtight container in the refrigerator, where it keeps well for up to 4 days. I find that the flavors meld beautifully over time. Before serving, I let it sit at room temperature for a few minutes to enhance the taste.
FAQs
How can I prevent the lentils from becoming mushy?
I make sure to cook the lentils until they’re just tender and then immediately drain and cool them to stop the cooking process.
Can I prepare this salad in advance?
Absolutely, I often prepare it a day ahead, and it tastes even better after the flavors have melded together.
Is this salad suitable for meal prep?
Yes, it’s perfect for meal prep. I portion it into individual containers for easy grab-and-go lunches.
Can I freeze the Mediterranean Lentil Salad?
I don’t recommend freezing it, as the texture of the vegetables and lentils can change upon thawing.
Conclusion
The Mediterranean Lentil Salad is a delightful blend of flavors and textures that I find both satisfying and refreshing. It’s a versatile dish that’s easy to prepare and perfect for various occasions, whether as a main course or a side dish. I hope you enjoy making and savoring this salad as much as I do.
Print
Mediterranean Lentil Salad
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Category: Salad
- Method: Boiled + Tossed
- Cuisine: Mediterranean
Description
This Mediterranean Lentil Salad is a refreshing, protein-packed dish bursting with vibrant vegetables, briny olives, and creamy feta, all tossed in a tangy lemon-Dijon dressing. It’s perfect for a quick lunch, light dinner, or meal prep. (Keyword: Mediterranean Lentil Salad)
Ingredients
- 1 cup uncooked green lentils
- 1 large English or Persian cucumber, diced
- 1 red onion, diced
- Flat-leaf parsley, chopped
- A handful of cherry tomatoes, halved
- A handful of Kalamata olives, chopped
- 1/3 cup crumbled feta cheese
- 1 tablespoon extra virgin olive oil
- 1 tablespoon apple cider vinegar
- Juice of one fresh lemon
- 2 teaspoons Dijon mustard
- 1 teaspoon honey
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
Instructions
- Rinse lentils under cold water. Place in a saucepan with 3 cups water. Bring to a boil, reduce heat, and simmer for 20 minutes or until tender.
- While lentils cook, chop cucumber, onion, tomatoes, parsley, and olives.
- Drain lentils and let them cool.
- In a large bowl, combine lentils, vegetables, and olives. Crumble feta on top.
- In a small bowl, whisk olive oil, vinegar, lemon juice, Dijon mustard, honey, and oregano.
- Pour dressing over salad, toss to combine, and season with salt and pepper.
Notes
- For a vegan version, omit feta and replace honey with maple syrup.
- Add cooked grains like quinoa for extra bulk.
- Try mint or basil for a different herb twist.
- Red pepper flakes add a spicy kick.
- Tastes even better the next day.
