Soy-Free Fresh Mediterranean Lentil Salad
Bright, zesty, and wonderfully wholesome, this Soy-Free Fresh Mediterranean Lentil Salad is a vibrant celebration of healthy eating. Packed with protein-rich green or brown lentils and fresh, crunchy vegetables like cucumber, cherry tomatoes, and bell peppers, this dish is a perfect balance of flavors and textures. The addition of kalamata olives, red onion, and parsley brings a Mediterranean flair, while a simple homemade lemon-oregano dressing ties everything together with a tangy, herbaceous finish. Completely soy-free and easily adaptable with optional feta cheese, this salad is ready in under an hour and makes for a delightful side dish, light lunch, or meal prep go-to. Serve it chilled to let the flavors meld and enjoy a dish that’s as nourishing as it is delicious. Perfect for plant-based eating and Mediterranean diet enthusiasts!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup green or brown lentils
- 3 cups water
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 1 medium red bell pepper, diced
- 0.5 medium red onion, finely chopped
- 0.5 cup kalamata olives, pitted and sliced
- 0.25 cup fresh parsley, chopped
- 3 tablespoons lemon juice
- 3 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup feta cheese, crumbled (optional)
Instructions
Rinse the lentils under cold water and drain.
In a medium saucepan, combine the lentils and water. Bring to a boil over high heat.
Reduce the heat to medium-low, cover, and let the lentils simmer until they are tender but not mushy, about 20-25 minutes.
Once cooked, drain the lentils and rinse them with cold water to cool them. Set the lentils aside to drain completely.
In a large mixing bowl, combine the cooled lentils, diced cucumber, cherry tomatoes, diced red bell pepper, chopped red onion, sliced kalamata olives, and chopped parsley.
In a small bowl, whisk together the lemon juice, olive oil, dried oregano, salt, and black pepper.
Pour the dressing over the salad and toss gently to combine.
If using feta cheese, gently fold it into the salad.
Cover the salad and let it chill in the refrigerator for at least 30 minutes to allow the flavors to meld.
Before serving, toss the salad once more and adjust seasoning with additional salt or pepper if needed.
Nutrition Facts
Calories |
1315 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 95.7 g | 123% | |
| Saturated Fat | 27.5 g | 138% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 4495 mg | 195% | |
| Total Carbohydrate | 84.6 g | 31% | |
| Dietary Fiber | 30.6 g | 109% | |
| Total Sugars | 21.3 g | ||
| Protein | 44.0 g | 88% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 976 mg | 75% | |
| Iron | 15.4 mg | 86% | |
| Potassium | 2424 mg | 52% | |
*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.
