Mediterranean Lentil Salad – Fresh, Zesty & Packed with Plant-Based Protein!
This Mediterranean Lentil Salad is a wholesome blend of protein-rich lentils, crisp cucumbers, bell peppers, fresh herbs, and a tangy lemon-olive oil dressing. It’s light, refreshing, and bursting with flavor—perfect for lunch, dinner, or as a colorful side dish. Naturally vegan, gluten-free, and loaded with fiber, this salad is a heart-healthy choice that’s easy to make and even easier to love. Serve chilled or at room temperature for a satisfying Mediterranean-inspired meal!
Equipment
- Medium saucepan
- Fine mesh strainer
- Mixing bowls
- Whisk
- Chef’s knife + cutting board
- Airtight containers (for storage)
Ingredients
For the Salad:
- 1 cup dry green or brown lentils (or 2 cups cooked)
- 1 bay leaf (optional)
- 1 cucumber, diced
- 1 red bell pepper, diced
- ½ red onion, finely chopped
- ¼ cup chopped parsley
- 2 tbsp chopped mint or dill
- ⅓ cup crumbled feta (optional)
- ¼ cup olives or capers (optional)
- 2 tbsp toasted pine nuts or almonds (optional)
For the Dressing:
- 3 tbsp extra-virgin olive oil
- 2 tbsp fresh lemon juice
- 1 garlic clove, minced
- 1 tsp Dijon mustard
- ½ tsp ground cumin (optional)
- Pinch of Aleppo pepper or sumac (optional)
- Salt & black pepper to taste
Instructions
Cook the Lentils
- Rinse lentils. In a saucepan, cover with water and add bay leaf. Simmer gently for 20–25 minutes until tender but firm. Drain and cool.
Make the Dressing
- In a bowl, whisk together lemon juice, garlic, mustard, olive oil, and spices. Adjust seasoning to taste.
Prep the Veggies
- Dice cucumber, bell pepper, and onion. Chop herbs finely.
Assemble the Salad
- In a large bowl, combine lentils, veggies, herbs, and optional add-ins. Toss gently.
Add Dressing
- Pour dressing over salad and mix well. Let sit for 30 minutes before serving for best flavor.
Serve & Store
- Serve chilled or at room temp. Store leftovers in airtight containers for up to 4 days.
Notes
- For vegan: omit feta or use plant-based alternative
- For gluten-free: all ingredients are naturally GF
- For low-carb: skip grains and stick to lentils and veggies
- Add grains like quinoa or bulgur to make it heartier
- Great with grilled chicken, fish, or pita and hummus
- Keeps well—ideal for meal prep or packed lunches
- Chop veggies uniformly for best texture and presentation
- Letting it rest before serving enhances flavor depth