Mediterranean Lentil Salad
This easy Mediterranean lentil salad is packed with so much flavor and texture. Tender lentils are tossed with fresh and crunchy vegetables, and briny feta and olives. Easy for a quick dinner side or meal prep.
Servings: 6 people
Calories: 362kcal
Ingredients
- 1 cup dried brown or green lentils see note
- 1 ½ cups halved cherry tomatoes
- 1 ½ cups diced English cucumbers
- 1 ½ cups chopped fresh spinach leaves packed
- ½ cup chopped Italian parsley
- ½ cup Kalamata olives pitted and halved
- ¾ cup feta cheese crumbled or cubed
- ¼ cup thinly sliced red onions
Lemon dressing
- ½ cup extra virgin olive oil
- 2 tablespoon fresh lemon juice plus more to taste
- 1 to 2 teaspoons honey to taste
- 1 teaspoon dijon mustard
- 1 cloves garlic finely minced
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Rinse the lentils thoroughly to remove any debris or impurities.
- Cook lentils: Bring 3 cups of water to a boil in a medium saucepan. Add the 1 cup of lentils, return to a light boil, then reduce to a low simmer. Cover the pot and simmer gently until tender but not mushy, 16 to 20 minutes. Drain, then spread in a shallow bowl to cool slightly. Tip: A gentle simmer prevents the skin from peeling off.
- Make the dressing: Combine all the dressing ingredients in a bowl and whisk until evenly combined. Adjust to taste.
- Assemble: In a large bowl, arrange the cooked lentils, tomatoes, cucumbers, spinach, olives, feta cheese, and onions. Pour the dressing over and toss to combine evenly. Enjoy slightly warm or cold.
Notes
- Brown or green lentils are the most common variety. If a package just says “lentils,” it’s usually these. They are pale green-brown in color.
- Rinse the lentils thoroughly before using to get rid of any impurities.
- Ratios: For every 1 cup of lentils, use 3 cups of water.
- Simmer lentils gently over low heat, covered, to prevent them from splitting or peeling.
- Check the lentils at the 16 or 18-minute mark. If needed, add 2-3 minutes until cooked to taste.
- Make ahead: Cooked lentils will keep for about 5 to 7 days in the fridge. The dressing will last about 3-5 days.
- Meal prep: Arrange or combine all the ingredients in containers. Keep the dressing separate and add when ready to serve.
- Storage: Place salad in an airtight container and refrigerate for up to 5 days.
Disclaimer: Nutritional values (per serving) are approximates only.
Nutrition
Calories: 362kcal | Carbohydrates: 26g | Protein: 12g | Fat: 24g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 15g | Cholesterol: 17mg | Sodium: 415mg | Potassium: 534mg | Fiber: 11g | Sugar: 4g | Vitamin A: 1476IU | Vitamin C: 22mg | Calcium: 148mg | Iron: 4mg