Mediterranean Lentil Salad
Elevate your next meal with the vibrant and nutritious Mediterranean Lentil Salad, a perfect blend of wholesome lentils and fresh, colorful vegetables bursting with Mediterranean flavors. This easy-to-make salad features tender green or brown lentils combined with crisp cucumber, juicy cherry tomatoes, sweet red bell pepper, and sharp red onion, all topped off with creamy crumbled feta cheese and fresh parsley. A zesty homemade vinaigrette, made with extra virgin olive oil, lemon juice, and red wine vinegar, ties the dish together with a tangy, herby finish. Perfect as a healthy lunch, flavorful side dish, or centerpiece for a Mediterranean-inspired feast, this protein-packed salad is as versatile as it is delicious. Ready in under 40 minutes, it's an irresistible choice for those seeking a balance of health and taste in every bite.
Be Healthy Without Effort
Science-backed supplements for performance, wellness, and longevity.
Optimize your body chemistry naturally
Recipe Information
Ingredients
- 1 cup green or brown lentils
- 4 cups water
- 1 medium (diced) cucumber
- 1.5 cups (halved) cherry tomatoes
- 1 large (diced) red bell pepper
- 0.5 small (finely chopped) red onion
- 0.25 cup (chopped) fresh parsley
- 0.5 cup (crumbled) feta cheese
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 clove (minced) garlic
- 1 teaspoon dried oregano
- 0.5 teaspoon (or to taste) salt
- 0.25 teaspoon (or to taste) black pepper
Instructions
Rinse the lentils under cold water to remove any debris. Add the lentils and 4 cups of water to a medium saucepan and bring to a boil over medium-high heat.
Reduce the heat to low, cover, and simmer the lentils for 15-20 minutes or until tender but not mushy. Drain the lentils and set them aside to cool.
While the lentils are cooking, prepare the vegetables: dice the cucumber, halve the cherry tomatoes, dice the red bell pepper, and finely chop the red onion and parsley.
In a large mixing bowl, combine the cooled lentils, cucumber, cherry tomatoes, red bell pepper, red onion, parsley, and crumbled feta cheese.
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and black pepper to create the dressing.
Pour the dressing over the lentil and vegetable mixture. Gently toss everything together until well coated.
Taste the salad and adjust seasoning with additional salt or pepper if needed.
Serve immediately or refrigerate for 30 minutes to allow the flavors to meld. Garnish with additional parsley or feta cheese if desired.
Enjoy your Mediterranean Lentil Salad as a light lunch, side dish, or part of a larger Mediterranean-inspired meal.
Nutrition Facts
Calories |
229 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.4 g | 18% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 474 mg | 21% | |
| Total Carbohydrate | 18.1 g | 7% | |
| Dietary Fiber | 6.0 g | 22% | |
| Total Sugars | 4.6 g | ||
| Protein | 8.3 g | 17% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 155 mg | 12% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 475 mg | 10% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
