If you are looking for a vibrant, healthy dish packed with flavor and texture, this Mediterranean Lentil Salad Recipe is an absolute winner. It combines tender green lentils with crisp cucumbers, sweet little tomatoes, vibrant peppers, and briny kalamata olives, all tossed with tangy red wine vinegar, fragrant oregano, and creamy feta cheese. The result is a colorful, refreshing salad that satisfies your taste buds and nourishes your body, perfect for a light lunch, an easy side, or a make-ahead meal that tastes even better the next day.
Ingredients You’ll Need
Each ingredient in this Mediterranean Lentil Salad Recipe plays a key role in creating a symphony of tastes and textures, from the earthy lentils to the juicy tomatoes and sharp feta. These straightforward, fresh, and wholesome ingredients come together effortlessly to make a salad that feels both rustic and elegant.
- 3/4 cup green lentils: Rinsed thoroughly to ensure they cook up tender without falling apart, providing a hearty base.
- 3 Persian cucumbers or 1/2 English cucumber: Thinly sliced for a crisp, refreshing bite.
- Large handful little tomatoes (grape, cherry, etc.): Halved to add bursts of juicy sweetness and vibrant color.
- 1 red bell pepper: Chopped, offering a lovely crunch and sweet peppery notes.
- 1/2 green bell pepper: Diced, contributing a slightly bitter contrast that balances the sweetness.
- 2 tablespoons red onion: Finely chopped to give a mild pungency that wakes up the palate.
- Handful kalamata olives: Pitted, introducing a salty, briny element that elevates the salad.
- 3.5 ounces cubed feta: Look for feta packed in oil and herbs for extra flavor and creaminess.
- 1/2 teaspoon dried oregano: A Mediterranean classic, adding earthiness and a herbal aroma.
- 2 tablespoons olive oil: The best quality you can find, providing richness and tying all flavors together.
- 2 tablespoons red wine vinegar: Adds the perfect acidic punch to brighten the dish.
- Salt & pepper: To taste, enhancing every element without overpowering.
How to Make Mediterranean Lentil Salad Recipe
Step 1: Cook the Lentils
Start by rinsing the green lentils thoroughly to remove any debris or dust. Place them in a medium pot with two cups of water over medium-high heat. Bring to a rapid simmer, then turn down the heat so they gently cook for about 30 to 40 minutes. You want the lentils tender but still holding their shape—think al dente, not mushy.
Step 2: Prep the Fresh Veggies
While the lentils are simmering, slice the cucumbers, halve the tomatoes, chop the red bell pepper, dice the green bell pepper, and finely chop the red onion. Toss all these colorful, fresh ingredients into a medium salad bowl. This step ensures your salad stays crisp and vibrant by mixing the vegetables just before adding the lentils.
Step 3: Combine Lentils and Veggies
Once the lentils are cooked, drain them in a colander and rinse with cool water to stop the cooking and cool them down. Drain well again, then add the lentils to the bowl with the vegetables. This mix of warm lentils with fresh veggies is where the magic begins in this Mediterranean Lentil Salad Recipe.
Step 4: Add Seasonings and Feta
Sprinkle in the dried oregano, drizzle the olive oil, and pour in the red wine vinegar. Season with salt and freshly ground black pepper according to your preference. Toss everything gently but thoroughly so every bite captures the balance of herbaceous, tangy, and savory notes. Finally, fold in the cubed feta cheese, letting its creamy richness meld with the other ingredients.
Step 5: Chill or Serve Immediately
This Mediterranean Lentil Salad Recipe tastes fantastic when served immediately, but it really shines after a little chill in the refrigerator. Letting it rest for at least 30 minutes allows all the flavors to mingle and develop beautifully. Serve cold or at room temperature, depending on your mood and the occasion.
How to Serve Mediterranean Lentil Salad Recipe
Garnishes
Add a sprinkle of fresh herbs like parsley or mint to introduce a fresh, green burst that complements the earthy lentils and vibrant vegetables. A few more whole kalamata olives or a light drizzle of extra virgin olive oil on top can also elevate the presentation and flavor.
Side Dishes
This salad makes a perfect companion to grilled meats or roasted vegetables. Pair it with warm pita bread or a slice of crusty sourdough for a complete Mediterranean-inspired meal. It’s also a fantastic light lunch on its own, especially during warmer months or whenever you want a nutrient-packed bite.
Creative Ways to Present
Serve this salad in individual bowls atop a bed of mixed greens for extra crunch and color. Alternatively, stuff it into pita pockets or use it as a topping for crostini as a fresh appetizer. For a beautiful buffet spread, present it in a large colorful bowl that shows off the vibrant ingredients.
Make Ahead and Storage
Storing Leftovers
You can store leftover Mediterranean Lentil Salad Recipe in an airtight container in the refrigerator for up to four days. The flavors deepen over time, making it an even better option for quick lunches or a ready-to-go side during the week. Be sure to keep it chilled and give it a quick toss before serving.
Freezing
Freezing this salad is not recommended since the fresh vegetables and feta do not maintain their texture well after thawing. For best results, prepare fresh or store refrigerated leftovers as suggested.
Reheating
This salad is designed to be enjoyed cold or at room temperature. If you prefer a warm salad, gently warm the lentils separately and then combine them with the fresh vegetables and chilled dressing, but avoid heating the entire salad as the fresh ingredients and cheese might lose their texture.
FAQs
Can I use other types of lentils for this Mediterranean Lentil Salad Recipe?
Green lentils are ideal because they hold their shape well after cooking. Brown lentils can work similarly, but red lentils tend to get mushy and may not offer the texture you want in this salad.
Is this salad vegan-friendly?
The classic Mediterranean Lentil Salad Recipe includes feta cheese, which is not vegan. You can easily make it vegan by omitting the feta or substituting with a plant-based cheese alternative.
How long does this salad keep in the fridge?
Stored properly in an airtight container, this salad stays fresh for up to four days. The flavors meld nicely over time, making it a great make-ahead option.
Can I add other vegetables to the salad?
Absolutely! Feel free to add diced cucumbers, shredded carrots, or even roasted zucchini to personalize this salad while keeping its Mediterranean spirit intact.
What type of vinegar works best?
Red wine vinegar is classic for this recipe because it offers a pleasant acidity with fruity undertones. You can experiment with white wine vinegar or lemon juice if you want a different flavor twist.
Final Thoughts
This Mediterranean Lentil Salad Recipe is more than just a dish; it’s a celebration of fresh, wholesome ingredients coming together in the most delicious way. It’s easy to make, versatile, and endlessly enjoyable whether served warm or chilled. I can’t wait for you to try it and make it your own—once you do, it might just become one of your favorite go-to recipes too!
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Mediterranean Lentil Salad Recipe
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 6 servings
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
A refreshing and flavorful Mediterranean Lentil Salad featuring tender green lentils, crisp cucumbers, sweet tomatoes, savory peppers, tangy kalamata olives, and creamy feta cheese, all tossed in a simple olive oil and red wine vinegar dressing seasoned with oregano.
Ingredients
Lentils
- 3/4 cup green lentils, rinsed
- 2 cups water (for cooking lentils)
Vegetables & Olives
- 3 Persian (mini) cucumbers or 1/2 English cucumber, sliced
- Large handful little tomatoes (grape or cherry), cut into halves
- 1 red bell pepper, chopped
- 1/2 green bell pepper, diced
- 2 tablespoons red onion, chopped
- Handful kalamata olives, pitted
Cheese
- 3.5 ounces cubed feta cheese (preferably packed in oil & herbs)
Seasoning & Dressing
- 1/2 teaspoon dried oregano (or more to taste)
- 2 tablespoons olive oil
- 2 tablespoons red wine vinegar
- Salt and pepper, to taste
Instructions
- Cook the lentils: Rinse the lentils and add them to a medium pot with 2 cups of water. Bring to a rapid simmer over medium-high heat, then reduce to a gentle simmer and cook uncovered for 30-40 minutes until lentils are tender but not mushy.
- Prep other ingredients: While the lentils are cooking, slice the cucumbers, halve the tomatoes, chop the bell peppers, dice the red onion, and pit the kalamata olives. Add all these chopped vegetables and olives into a medium salad bowl.
- Drain lentils: Once lentils are cooked, drain them and rinse with cool water to stop cooking and cool them down. Drain again thoroughly and add the lentils to the salad bowl with the vegetables.
- Add the dressing and seasonings: Sprinkle dried oregano over the salad, then drizzle with red wine vinegar and olive oil. Season generously with salt and pepper to taste. Toss all ingredients together gently to coat evenly.
- Serve or chill: The salad can be served immediately or refrigerated to chill before serving. It keeps well in the fridge for several days, making it a perfect make-ahead dish.
Notes
- Do not overcook lentils; they should hold shape without being mushy for best texture.
- Feta packed in oil and herbs adds extra flavor but use your preferred type.
- Adjust olive oil and vinegar quantities as per your taste preferences.
- This salad can be enjoyed as a light main dish or a side salad.
- Refrigerate leftovers in an airtight container for up to 3 days.
