Nut-Free Fresh Mediterranean Lentil Salad
Bursting with vibrant flavors and wholesome ingredients, this Nut-Free Fresh Mediterranean Lentil Salad is a delightful celebration of taste and nutrition. Perfectly cooked green or brown lentils form the hearty base, paired with crisp cucumbers, sweet cherry tomatoes, and crunchy red bell peppers. Briny kalamata olives and tangy crumbled feta cheese add a Mediterranean touch, while fresh parsley and mint elevate the freshness. Tossed in a zesty lemon-garlic dressing with olive oil and red wine vinegar, this nut-free recipe is a perfect make-ahead meal for picnics, lunches, or sides. Ready in just 40 minutes and packed with plant-based protein, it’s an easy, healthy, and delicious addition to your recipe collection. Serve it chilled or at room temperature for a refreshing and flavorful dish everyone will love!
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Recipe Information
Ingredients
- 1 cup green or brown lentils
- 3 cups water
- 1 bay leaf
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1 red bell pepper, diced
- 0.25 cup red onion, finely chopped
- 0.33 cup kalamata olives, pitted and sliced
- 0.5 cup feta cheese, crumbled
- 0.25 cup fresh parsley, chopped
- 2 tablespoons fresh mint, chopped
- 3 tablespoons olive oil
- 3 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 2 cloves garlic, minced
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
Instructions
Rinse the lentils under cold water. In a medium-sized saucepan, combine lentils, water, and the bay leaf. Bring to a boil over medium-high heat, then reduce the heat to low and let simmer uncovered for 20-25 minutes or until the lentils are tender but not mushy.
Once cooked, drain the lentils and discard the bay leaf. Rinse them under cold water to stop the cooking process, then set aside to cool completely.
While the lentils are cooling, prepare the vegetables and herbs. Halve the cherry tomatoes, dice the cucumber and red bell pepper, finely chop the red onion, slice the olives, chop the parsley and mint, and crumble the feta cheese.
In a large mixing bowl, combine the cooled lentils, cherry tomatoes, cucumber, red bell pepper, red onion, kalamata olives, feta cheese, parsley, and mint.
In a small bowl or a jar with a lid, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, salt, and black pepper to create the dressing.
Pour the dressing over the lentil salad and gently toss everything together until well combined.
Taste and adjust the seasoning if necessary. Serve immediately or cover and refrigerate to allow the flavors to meld. This salad can be served chilled or at room temperature.
Nutrition Facts
Calories |
1270 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 86.2 g | 111% | |
| Saturated Fat | 25.8 g | 129% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 4953 mg | 215% | |
| Total Carbohydrate | 89.6 g | 33% | |
| Dietary Fiber | 30.1 g | 108% | |
| Total Sugars | 24.1 g | ||
| Protein | 43.9 g | 88% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 950 mg | 73% | |
| Iron | 15.6 mg | 87% | |
| Potassium | 2665 mg | 57% | |
*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.
