Mediterranean Lentil Salad

Name: Mediterranean Lentil Salad
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1 cup green or brown lentils, rinsed; 2 cups water; 1 red bell pepper, diced; 1 cucumber, diced; 1 small red onion, finely chopped; 1 cup cherry tomatoes, halved; 1/4 cup parsley, chopped; 1/4 cup mint, chopped; 1/4 cup olive oil; 2 tablespoons red wine vinegar; 1 tablespoon lemon juice; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Wholesome Kitchen Co.

I love how vibrant and refreshing a Mediterranean Lentil Salad can be. The combination of tender lentils with crisp vegetables and a zesty dressing always makes my taste buds dance. I especially enjoy this salad during warmer months when fresh produce is at its peak. It’s filled with wholesome ingredients that not only taste great but also nourish the body. Tossed together in just a few minutes, this salad has become a go-to for both quick lunches and as a side dish for gatherings.

Created by

Marianne Hughes

Last updated on 2026-02-02T00:37:36.527Z

When I first attempted this Mediterranean Lentil Salad, I was amazed by how such simple ingredients could combine to create an explosion of flavor. The earthy lentils paired with bright herbs and the acidity of lemon juice create a harmonious balance that I relish in every bite. I learned that letting the salad rest for a bit enhances the flavors significantly, allowing the ingredients to marry beautifully.

One key tip I discovered is to use a blend of fresh herbs like parsley and mint. This not only adds freshness but also elevates the overall flavor profile. Whenever I prepare this dish, my family can't get enough of it, and I’m always proud to serve something so wholesome and delicious.

Why You'll Love This Recipe
Nutritious and filling, perfect for lunch or dinner
Packed with colorful vegetables and fresh herbs
Quick and easy to prepare for busy weeknights

The Importance of Properly Cooking Lentils

Cooking lentils correctly is crucial for achieving the desired texture in your Mediterranean Lentil Salad. Overcooking can lead to mushy lentils that lose their shape and create a less appealing salad. Aim to simmer them just until tender, which usually takes about 20 minutes. Keep an eye on them after the 15-minute mark to ensure you don't go over. Once done, draining any residual water is key to preventing them from becoming soggy when mixed with the other fresh ingredients.

For extra flavor, consider adding a bay leaf or a clove of garlic to the water while cooking the lentils. This subtle infusion enhances the overall taste of the salad without overpowering the fresh, vibrant ingredients. Just remember to remove any aromatics before mixing the lentils with the vegetables.

Choosing the Right Vegetables

The beauty of this Mediterranean Lentil Salad lies in its fresh, colorful vegetables. Each ingredient plays a specific role: the cucumber adds a refreshing crunch, while the red bell pepper contributes sweetness and vibrant color. Cherry tomatoes provide a juicy pop, making each bite exciting. You can mix it up by adding other seasonal vegetables like zucchini or bell peppers in different colors for variety and visual appeal.

If you're short on time, consider using pre-diced veggies or even frozen vegetables that can be quickly thawed and mixed into the salad. However, be cautious with frozen options, as they can sometimes release excess water upon thawing. To counteract this, pat them dry with a paper towel before incorporating them into your salad.

Making It Ahead and Storing

One of the advantages of this salad is its make-ahead potential. You can cook the lentils and prepare the dressing a day in advance, allowing the flavors to meld before serving. Just store the lentils in an airtight container in the fridge, and mix them with freshly chopped vegetables and dressing right before serving to keep them fresh. This strategy not only saves time but also enhances the salad's overall flavor profile.

For storage, this salad keeps well for up to three days when stored in the refrigerator. However, the longer it sits, the more the vegetables may soften, so I recommend making it no more than two days in advance for optimal texture. If you notice the salad losing its crunch after storage, consider adding additional fresh herbs or a squeeze of lemon juice to revive it before serving.

Ingredients

For the Salad

1 cup green or brown lentils, rinsed
2 cups water
1 red bell pepper, diced
1 cucumber, diced
1 small red onion, finely chopped
1 cup cherry tomatoes, halved
1/4 cup parsley, chopped
1/4 cup mint, chopped

For the Dressing

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

Instructions

Cook the Lentils

In a medium saucepan, combine the lentils and water. Bring to a boil, then reduce the heat to low. Cover and simmer for 20 minutes or until the lentils are tender but not mushy. Drain any excess water and let cool.

Prepare the Dressing

In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, Dijon mustard, salt, and pepper.

Combine Ingredients

In a large mixing bowl, combine the cooked lentils, red bell pepper, cucumber, red onion, cherry tomatoes, parsley, and mint. Pour the dressing over the salad and toss to combine.

Serve and Enjoy

Adjust seasoning if necessary, then serve the salad chilled or at room temperature.

Pro Tips

For added protein, consider incorporating feta cheese or grilled chicken. The salad can be stored in the refrigerator for up to three days, making it an excellent option for meal prep.

Serving Suggestions

This Mediterranean Lentil Salad is incredibly versatile. It can be served as a light main dish or as a vibrant side alongside grilled meats or fish. Consider pairing it with lemon-dijon grilled chicken for a spectacular warm-weather meal. You can also serve it on a bed of greens or grain, such as quinoa or brown rice, to provide a heartier option.

For a fun twist, transform it into a wrap. Use large lettuce leaves or whole-wheat tortillas to create a fresh veggie wrap, perfect for lunches on the go. It adds a delightful crunch and can make for an appealing presentation at gatherings.

Dietary Adaptations

If you're looking to make this salad more protein-packed for a vegetarian or vegan diet, consider adding chickpeas or diced avocado, which also enhances the creaminess of the salad. These additions not only boost the nutritional value but also contribute different textures that complement the existing ingredients.

For those avoiding gluten or grains, this salad already fits the bill. Additionally, if you're keeping an eye on carbohydrates, lentils are a great choice as they provide fiber and protein while being lower in carbs compared to other legumes.

Tips for Flavor Enhancements

To elevate the flavors in your Mediterranean Lentil Salad, consider adding a sprinkle of feta cheese or a handful of olives for savory notes that complement the natural sweetness of the vegetables. These elements can add richness and depth, making your salad even more satisfying.

For a bit of heat, consider tossing in a pinch of red pepper flakes or some diced jalapeños. This simple addition can create a delightful contrast to the fresh and zesty dressing, enhancing the overall experience without overpowering the dish.

Questions About Recipes

→ Can I use canned lentils?

Yes, using canned lentils can save time. Just rinse and drain them before adding to the salad.

→ Is this salad gluten-free?

Absolutely! This Mediterranean Lentil Salad is naturally gluten-free.

→ How can I make this salad vegan?

This recipe is already vegan. Just ensure that the mustard you use is vegan-friendly.

→ What else can I add to this salad?

Feel free to add olives, artichokes, or even avocado for a creamy texture!