Healthy Mediterranean Lentil Salad Recipe
Make this healthy Mediterranean lentil salad packed with fresh vegetables and a bright lemon vinaigrette. It is a simple, protein-packed dish perfect for meal prep or a light lunch.
- Prep Time: 15 min
- Cook Time: 25 min
- Total Time: 40 min
- Yield: 4 servings 1x
- Category: Salad
- Method: Stovetop and Mixing
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
Scale
- 1 cup green or brown lentils, rinsed
- 3 cups water or vegetable broth
- 1 bay leaf
- 1/2 cup chopped cucumber
- 1 cup chopped tomatoes
- 1/4 cup chopped red onion
- 1/4 cup chopped fresh parsley
- 1/4 cup crumbled feta cheese (optional)
- For the Vinaigrette:
- 1/4 cup olive oil
- 3 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
Instructions
- Combine the lentils, water or broth, and bay leaf in a saucepan. Bring to a boil, then reduce heat and simmer until the lentils are tender but not mushy, about 20 to 25 minutes. Drain any excess liquid and remove the bay leaf. Let the lentils cool slightly.
- While the lentils cool, prepare the vinaigrette. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, and oregano. Season with salt and pepper.
- In a large bowl, combine the cooled lentils, cucumber, tomatoes, red onion, and parsley.
- Pour the vinaigrette over the lentil and vegetable mixture. Toss gently to coat everything evenly.
- If using, gently fold in the crumbled feta cheese.
- Serve the lentil salad immediately, or chill for at least 30 minutes to allow the flavors to blend.
Notes
- This salad is excellent for meal prep; it stores well in the refrigerator for up to four days.
- For a vegan option, omit the feta cheese or substitute it with a vegan feta alternative.
- You can substitute green lentils with French (Puy) lentils for a firmer texture.
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 4
- Sodium: 350
- Fat: 18
- Saturated Fat: 3
- Unsaturated Fat: 15
- Trans Fat: 0
- Carbohydrates: 35
- Fiber: 12
- Protein: 15
- Cholesterol: 8