Mediterranean Lentil Salad
Finely chopped ingredients blend beautifully with the lentils, creating a balanced salad that works as a light meal, side dish, or meal-prep favorite. Fresh, bright, and satisfying.
Servings: 4
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
Dressing
- 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:
From the kitchen
- 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.
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Nutrition:
Calories: 443 kcal | Carbohydrates: 54 g | Protein: 23 g | Fat: 16 g | Saturated Fat: 4 g | Polyunsaturated Fat: 2 g | Monounsaturated Fat: 9 g | Cholesterol: 17 mg | Sodium: 268 mg | Potassium: 1104 mg | Fiber: 25 g | Sugar: 6 g | Vitamin A: 1285 IU | Vitamin C: 31 mg | Calcium: 188 mg | Iron: 7 mg
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