Description
Fresh, colorful, and satisfying, this Mediterranean Lentil Salad combines tender lentils, crisp cucumber, juicy tomatoes, Kalamata olives, roasted red peppers, feta, and fresh mint with a bright citrus dressing. It’s an easy vegetarian salad for meal prep, lunch, potlucks, or a flavorful Mediterranean side dish.
Ingredients
Scale
Salad
- 1 cup dry green, brown, or black lentils
- 4 cups water
- 1 bay leaf
- 1 medium cucumber, cut into 1/4-inch cubes
- 1/2 small red onion, thinly sliced
- 1 1/2 cups cherry tomatoes, halved
- 1/2 cup Kalamata olives, halved
- 1/2 cup roasted red peppers, diced
- 1/2 cup feta cheese, crumbled
- 2 teaspoons dried oregano
- 2 tablespoons fresh mint, minced
Citrus Dressing
- 2 tablespoons freshly squeezed orange juice
- 2 tablespoons freshly squeezed lemon juice
- 1 tablespoon Dijon mustard
- 1 tablespoon honey
- 1/4 cup olive oil
- Salt, to taste
- Freshly ground black pepper, to taste
Instructions
- Rinse the lentils: Place the lentils in a fine-mesh sieve and rinse thoroughly under cold running water. Remove any damaged lentils or debris.
- Cook the lentils: Add the rinsed lentils, 4 cups water, and bay leaf to a medium saucepan. Bring to a boil over high heat. Reduce the heat to medium-low, cover, and cook for 18–25 minutes, or until the lentils are tender but still hold their shape.
- Cool the lentils: Drain well and discard the bay leaf. Transfer the lentils to a large bowl and refrigerate until cooled.
- Assemble the salad: Add the cucumber, red onion, cherry tomatoes, Kalamata olives, roasted red peppers, feta, oregano, and fresh mint to the cooled lentils. Gently toss to combine.
- Make the citrus dressing: In a small bowl, whisk together the orange juice, lemon juice, Dijon mustard, and honey until smooth.
- Add the olive oil: Slowly drizzle the olive oil into the citrus mixture while whisking continuously until the dressing is well combined. Season with salt and black pepper to taste.
- Dress the salad: Pour the citrus dressing over the lentil mixture and gently toss until everything is evenly coated.
- Serve: Taste and adjust the salt and pepper as needed. Refrigerate until ready to serve, or enjoy immediately.
Notes
- Green, brown, or black lentils work best because they hold their shape better than red lentils.
- Begin checking the lentils around 18 minutes. They should be tender but not mushy.
- Drain the cooked lentils thoroughly so excess water doesn’t dilute the citrus dressing.
- Let the lentils cool before adding the feta and fresh vegetables.
- Freshly squeezed lemon and orange juice provide the brightest flavor.
- Because feta and Kalamata olives are naturally salty, taste the finished salad before adding extra salt.
- For meal prep, store the salad in an airtight container in the refrigerator.
- For a more substantial meal, serve it alongside grilled chicken, salmon, shrimp, or warm pita.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1/6 of recipe
- Calories: 330 kcal
- Sugar: 7 g
- Sodium: 430 mg
- Fat: 18 g
- Saturated Fat: 4 g
- Unsaturated Fat: 13 g
- Trans Fat: 0 g
- Carbohydrates: 34 g
- Fiber: 10 g
- Protein: 12 g
- Cholesterol: 11 mg