Mediterranean Lentil Salad

Name: Mediterranean Lentil Salad
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4 servings
Ingredients: 1 cup dried green lentils; 1 red bell pepper, diced; 1 cucumber, diced; 1 cup cherry tomatoes, halved; 1/2 red onion, finely chopped; 1/4 cup fresh parsley, chopped; 1/4 cup fresh mint, chopped; 1/4 cup olive oil; 2 tablespoons red wine vinegar; 1 tablespoon Dijon mustard; Salt and pepper to taste

Highlighted under: Global Flavors

I love making this Mediterranean Lentil Salad for quick meals or as a side dish. The nutty flavor of the lentils pairs beautifully with the fresh vegetables and tangy dressing. It’s not only healthy but also incredibly filling, making it perfect for lunch or dinner. I often prepare a large batch to enjoy throughout the week. Plus, it’s a fantastic way to incorporate plant-based protein into our diet without sacrificing flavor.

Created by

Emily

Last updated on 2026-01-30T20:54:27.304Z

When I first stumbled upon this Mediterranean Lentil Salad recipe, I knew I had to give it a try. The combination of lentils, colorful veggies, and a zesty dressing is simply irresistible. I was pleasantly surprised by how well the flavors meld together. The lentils provide a rich base while the fresh herbs like parsley and mint create a refreshing burst of flavor that keeps me coming back for more.

One tip I learned while making this salad is to let it sit for at least 30 minutes before serving. This allows the dressing to fully penetrate the lentils and vegetables, enhancing the overall taste. We often serve it alongside grilled chicken or as a topping for whole grain pita, making it a versatile dish for any occasion.

Reasons You'll Love This Salad
A wholesome dish that’s packed with protein and fiber
Bright, fresh flavors that make each bite exciting
Great for meal prep, saving time in the kitchen

Lentils: The Heart of the Salad

Choosing the right lentils is crucial for this Mediterranean Lentil Salad. I recommend using green lentils as they hold their shape well after cooking, providing a pleasant bite. When cooking, avoid overcooking them, as they can turn mushy. Look for lentils that have a vibrant green color, which indicates freshness. If you don't have green lentils, brown lentils can be a substitute but may break down slightly more during cooking.

After cooking, ensure that your lentils are drained thoroughly to avoid a soggy salad. Let them cool completely before mixing with the fresh vegetables; this helps maintain the crispness of the salad. If storing leftovers, keep the dressing separate until you’re ready to serve to prevent the ingredients from becoming limp.

Dressing Dynamics

The dressing is where this salad truly shines. The combination of olive oil, red wine vinegar, and Dijon mustard creates a tangy and slightly creamy texture that beautifully complements the earthy flavors of the lentils. Make sure to whisk the dressing vigorously until it is emulsified; this ensures that the flavors blend seamlessly. You can also experiment by adding minced garlic or a splash of lemon juice for an extra layer of flavor.

Taste your dressing before pouring it over the salad. Adjust the acidity by adding a little more vinegar if it feels too rich, or balance it with a teaspoon of honey if you prefer a slightly sweeter note. This flexibility allows you to tailor the dressing to your personal taste, making it truly unique.

Serving and Storage Tips

This salad is versatile when it comes to serving options. Pair it with grilled chicken or fish for a protein boost, or serve it alongside pita bread and hummus for a light, Mediterranean-inspired meal. It also works wonderfully as a standalone dish, especially on warm days when you crave something refreshing yet filling.

For meal prep, store the salad in an airtight container in the refrigerator, and it should keep well for up to five days. If you’re preparing it ahead of time, add the dressing only when you're ready to eat to preserve the texture of the vegetables. If you freeze the salad, consider omitting ingredients like tomatoes and cucumber, as they won't hold up well after thawing.

Ingredients

For the Salad

1 cup dried green lentils
1 red bell pepper, diced
1 cucumber, diced
1 cup cherry tomatoes, halved
1/2 red onion, finely chopped
1/4 cup fresh parsley, chopped
1/4 cup fresh mint, chopped

For the Dressing

1/4 cup olive oil
2 tablespoons red wine vinegar
1 tablespoon Dijon mustard
Salt and pepper to taste

Instructions

Cook the Lentils

In a saucepan, combine the lentils with 3 cups of water. Bring to a boil and then reduce to a simmer. Cook for about 25-30 minutes until lentils are tender but still hold their shape. Drain and let cool.

Prepare the Dressing

In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, salt, and pepper. Adjust seasoning as needed.

Combine Salad Ingredients

In a large bowl, combine the cooked lentils, red bell pepper, cucumber, cherry tomatoes, red onion, parsley, and mint.

Add Dressing

Pour the dressing over the salad and toss gently to combine. Let it sit for at least 30 minutes for the flavors to meld.

Serve

Serve chilled or at room temperature. Enjoy your delicious Mediterranean Lentil Salad!

Pro Tips

Feel free to customize this salad by adding your favorite veggies or protein. Feta cheese crumbles or chickpeas would be great additions.

Ingredient Substitutions

If you're looking to customize the salad, you can easily swap out fresh herbs based on availability. Fresh dill or basil can also add a delightful twist. For a heartier variation, try adding cooked quinoa or bulgur for an extra layer of texture and nutrition.

In case you are avoiding certain ingredients, feel free to replace red onion with green onions for a milder flavor, or skip the onions altogether. Cherry tomatoes can be substituted with halved grape tomatoes or even diced radishes for a crunchier texture.

Scaling Up or Down

This Mediterranean Lentil Salad is great for batch cooking. If you’re planning to serve a larger crowd, simply double or triple the ingredients. Each component of the salad can be easily multiplied. Just ensure you increase the dressing in proportion to maintain the balance of flavors. Mixing large batches in a bigger bowl or pot makes the process smoother.

For smaller gatherings or portion control, the recipe can be halved without any loss of flavor. Since it keeps well in the refrigerator for several days, making a smaller batch can still give you meal prep options for the week.

Questions About Recipes

→ Can I use canned lentils instead of dried?

Yes, you can use canned lentils. Just rinse and drain them before adding to the salad.

→ How long does the salad keep in the fridge?

The salad keeps well for about 3-4 days in the fridge, making it a perfect meal prep option.

→ Is this salad gluten-free?

Yes, all the ingredients used are gluten-free, making it suitable for those with gluten sensitivities.

→ Can I add protein to this salad?

Absolutely! Grilled chicken, shrimp, or tofu make excellent protein additions.