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Mediterranean Lentil Salad

Mediterranean Lentil Salad: Fresh, Zesty, and Protein-Packed

This Mediterranean Lentil Salad is a vibrant, protein-packed dish that celebrates fresh ingredients and zesty flavors.
Prep Time 10 minutes
Cook Time 25 minutes
Cooling Time 10 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 300

Ingredients
  

For the Lentil Base
  • 1 cup Lentils Any type (green, brown, or black)
  • 3 cups Water Essential for cooking lentils
  • 1 piece Bay Leaf Remove before mixing the salad
For the Fresh Vegetables
  • 1 medium Cucumber Provides refreshing crunch
  • 1 small Red Onion Delivers sharpness
  • 1 cup Cherry Tomatoes Adds sweetness
  • 1/2 cup Kalamata Olives Contributes a briny flavor
  • 1/2 cup Roasted Red Peppers Infuses smoky sweetness
  • 1/4 cup Fresh Mint Enhances freshness
For the Dressing
  • 1/4 cup Orange Juice Freshly squeezed preferred
  • 2 tablespoons Lemon Juice For tartness
  • 1 tablespoon Dijon Mustard Enhances flavor
  • 1 tablespoon Honey/Agave Nectar Adds sweetness
  • 1/4 cup Extra-Virgin Olive Oil Best for flavor
  • to taste Salt Essential for seasoning
  • to taste Pepper Essential for seasoning

Equipment

  • medium pot
  • Fine-mesh sieve
  • Large mixing bowl
  • Whisk

Method
 

Step-by-Step Instructions for Mediterranean Lentil Salad
  1. Rinse the lentils thoroughly in a fine-mesh sieve under cold, running water for about 2 minutes.
  2. In a medium pot, combine the rinsed lentils, water, and a bay leaf. Bring to a rolling boil, then reduce heat and simmer for 18 to 25 minutes.
  3. After cooking, drain the lentils, discard the bay leaf, and cool the lentils on a plate or dish.
  4. Chop cucumber, red onion, cherry tomatoes, Kalamata olives, and roasted red peppers into bite-sized pieces. Set aside.
  5. Once cooled, add the lentils to the bowl with chopped vegetables. Fold in crumbled feta and fresh mint.
  6. Whisk together the orange juice, lemon juice, Dijon mustard, and honey. Slowly incorporate olive oil, and season with salt and pepper.
  7. Drizzle dressing over the lentil and vegetable mixture, gently tossing until evenly coated. Refrigerate for 15 minutes for best flavor.

Nutrition

Serving: 1servingCalories: 300kcalCarbohydrates: 40gProtein: 10gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gSodium: 300mgPotassium: 700mgFiber: 12gSugar: 5gVitamin A: 1500IUVitamin C: 35mgCalcium: 100mgIron: 3mg

Notes

Store leftovers in an airtight container in the fridge for up to 4 days. For longer storage, freeze for up to 3 months.

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