This is one of those recipes that checks all the boxes: meal-prep friendly, plant-based (if you skip the cheese), gluten-free, and completely satisfying. The lentils make it hearty, but the cucumbers and herbs keep it light and refreshing. And that lemony vinaigrette? Oh, it ties everything together in the most zingy, glorious way.
Make it ahead for lunch all week, bring it to your next potluck, or serve it with grilled chicken, fish, or falafel for a full meal.
Why You’ll Love This Recipe
- Full of bold Mediterranean flavors – olives, lemon, herbs, and feta.
- Super nutritious – high in fiber, plant-based protein, and vitamins.
- Make-ahead magic – tastes even better the next day.
- Customizable – add whatever veggies or herbs you love!
- Naturally gluten-free & easy to make vegan – just omit the feta or use a dairy-free version.
Prep Time and Servings
- Prep Time: 15 minutes
- Cook Time: 20–25 minutes (for lentils)
- Total Time: ~35–40 minutes
- Servings: 4–6 (as a side or light main)
- Calories per serving: ~280
- Protein: 12g | Carbs: 34g | Fat: 11g
Ingredients
For the Salad:
- 1 cup dry green or brown lentils (or 2½ cups cooked)
- 1 pint cherry tomatoes, halved
- 1 medium cucumber, diced
- ½ cup Kalamata olives, pitted and halved
- ½ small red onion, finely diced
- ½ cup crumbled feta cheese (optional or use plant-based feta)
- ¼ cup chopped parsley
- 2 tablespoons chopped fresh mint (optional but adds so much brightness)
For the Dressing:
- ¼ cup extra virgin olive oil
- 2 tablespoons fresh lemon juice (about 1 lemon)
- 1 teaspoon red wine vinegar (for extra tang)
- 1 clove garlic, minced or grated
- ½ teaspoon dried oregano
- Salt & black pepper, to taste
Ingredient Tips:
- Use French green lentils (aka Puy lentils) if you want them to hold their shape better.
- Chickpeas or farro can be added for even more texture.
- Not a fan of olives? Sub in roasted red peppers or sun-dried tomatoes.
Step-by-Step Instructions
1. Cook the Lentils
- Rinse lentils and add to a pot with 3 cups of water and a pinch of salt.
- Bring to a boil, reduce heat, and simmer uncovered for 20–25 minutes until tender but not mushy.
- Drain and rinse under cold water to stop the cooking.
- Set aside to cool completely.
Quick Tip: You can also use vacuum-packed or canned lentils—just rinse and drain well.
2. Make the Dressing
- In a small bowl or jar, whisk together olive oil, lemon juice, red wine vinegar, garlic, oregano, salt, and pepper.
- Taste and adjust seasoning—add more lemon or salt if needed.
Want it creamier? Whisk in 1 teaspoon of Dijon mustard or a spoonful of tahini.
3. Assemble the Salad
- In a large bowl, combine cooled lentils, cherry tomatoes, cucumber, red onion, olives, and chopped herbs.
- Pour the dressing over the salad and toss gently to coat.
4. Add Cheese & Finish
- Add crumbled feta and gently mix.
- Let the salad sit for at least 15 minutes (or refrigerate for up to 24 hours) to let the flavors meld.
Pro tip: It tastes even better the next day once the flavors soak into the lentils!
How to Serve
This salad is super versatile! Serve it:
- As a light lunch with pita and hummus
- With grilled proteins like chicken, shrimp, or salmon
- Over greens like arugula or spinach for a fuller salad bowl
- Stuffed in a wrap or pita with tzatziki or garlic sauce
- With falafel or roasted chickpeas for a vegetarian meal
Extra Tips for the Best Salad
- Use cold lentils – Warm lentils can make the veggies soggy. Cool completely before tossing.
- Dice everything evenly – Uniform pieces make for the best bites.
- Let it marinate – Even just 15–30 minutes helps the flavors soak in.
- Customize it – Add bell peppers, artichokes, sun-dried tomatoes, or avocado!
- Make it a meal – Add cooked quinoa, bulgur, or a soft-boiled egg for extra substance.
Recipe Variations
- Vegan Mediterranean Lentil Salad – Just skip the feta or use a dairy-free cheese.
- Lentil Couscous Salad – Add cooked pearl couscous for a hearty grain boost.
- Spicy Version – Add red pepper flakes or diced jalapeños.
- Tahini Twist – Swap the lemon vinaigrette for a lemon-tahini dressing.
Storage & Meal Prep
Store:
- Keep in an airtight container in the fridge for up to 4–5 days.
Make Ahead:
- Cook lentils and chop veggies a day ahead—store separately and combine before serving.
Freezing:
- Not ideal—this salad is best fresh or refrigerated.
FAQ
What kind of lentils should I use?
Green or brown lentils work best—they hold their shape. Red lentils are too soft for this.
Can I use canned lentils?
Yes! Just rinse and drain well before using.
Is it good cold?
Absolutely! This salad is best served chilled or at room temp.
Can I add protein?
Yes! Add grilled chicken, tuna, chickpeas, or even hard-boiled eggs for a protein boost.
Can I double the recipe?
Totally! It’s perfect for potlucks or meal prep.
Conclusion
This Mediterranean Lentil Salad is everything a great salad should be—fresh, flavorful, filling, and totally flexible. It’s the kind of dish you’ll find yourself making again and again, especially when you want something healthy, hearty, and easy.
Make a big batch, enjoy it all week, and don’t forget to tag me if you snap a photo—I love seeing your colorful creations!
