Mediterranean Lentil Salad
Ingredients:
- 1½ cups green lentils
- 2 Roma tomatoes, diced
- 2 mini cucumbers, diced
- 1 small red onion, finely chopped
- 2 scallions, sliced
- 1 long mild green pepper, Italian frying pepper or Cubanelle, finely chopped
- ½ cup parsley, chopped
- 1 cup arugula or baby spinach
- ½ cup crumbled feta, optional
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 1 garlic clove, pressed
- Salt, to taste
- Black pepper, freshly ground
Method:
Start Cooking- Rinse the lentils and place them in a saucepan with plenty of water (about 4-5 cups). Bring to a boil, then reduce to a gentle simmer and cook 18–22 minutes, until tender but not mushy. Drain and let cool slightly.
- While the lentils cook, dice the tomatoes and cucumbers, finely chop the red onion, green pepper, arugula, and parsley, and slice the scallions. In a large bowl, mix olive oil, lemon juice, garlic, salt, and black pepper.
- Add the slightly warm lentils to the bowl with the dressing and toss gently so they absorb the flavor. Add the chopped vegetables and greens and mix until evenly combined.
- Sprinkle with feta if using. Serve immediately or chill for later. Bon appétit.
Notes:
- Finely chopped vegetables work best so every bite includes lentils, herbs, and dressing.
- Dress the lentils while they are still slightly warm so they absorb the flavor.
- If the red onion tastes strong, soak it in cold water for 5 minutes before adding.
- Add crumbled feta for a creamy, salty finish.
- Stir in avocado cubes or toasted walnuts for extra richness.
- Add olives or roasted red peppers for a Mediterranean twist.
- Replace parsley with fresh dill or mint for a different herb profile.
- Sprinkle in ½ teaspoon sumac for a bright, lemony tang that pairs beautifully with lentils and herbs.
- Serve this lentil salad chilled or at room temperature.
- It pairs beautifully with grilled chicken, roasted vegetables, fish, or warm flatbread.
- It also makes a satisfying vegetarian lunch on its own.
Nutrition:
FROM THE PANTRY
Lentil salads
WHY WE LOVE IT
Lentil salads are loved for their satisfying texture and nourishing simplicity. Certain varieties, like green or French lentils, hold their shape after cooking and keep a pleasant, slightly firm bite. Their mild, nutty flavor also absorbs bright vinaigrettes, olive oil, lemon, and fresh herbs beautifully.
A LITTLE STORY
Lentils are among the oldest cultivated foods in the world, dating back nearly 10,000 years to the Fertile Crescent. For centuries they have been a reliable source of nourishment across many cultures, valued for their ability to create hearty meals from simple ingredients.
DID YOU KNOW?
The word lentil comes from the same root as lens, inspired by their small, double-convex shape. In some traditions, lentils are eaten on New Year’s Eve as a symbol of prosperity, and one cooked cup provides about 18 grams of plant-based protein.