Vegan Fresh Mediterranean Lentil Salad
Elevate your salad game with this Vegan Fresh Mediterranean Lentil Salad—an irresistibly vibrant and wholesome dish packed with bold Mediterranean flavors! Tender green lentils are paired with crisp cucumber, juicy cherry tomatoes, sweet bell peppers, briny black olives, and aromatic herbs like fresh parsley and mint, creating a refreshing medley of textures and tastes. A zesty homemade dressing of extra virgin olive oil, tangy lemon juice, and garlic ties it all together, offering a burst of flavor in every bite. This protein-rich, plant-based recipe is quick to prepare and perfect as a light lunch, satisfying dinner side, or crowd-pleasing potluck contribution. Serve it chilled and let the flavors shine for an unforgettable vegan Mediterranean feast.
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Recipe Information
Ingredients
- 1 cup green lentils
- 3 cups water
- 1 large cucumber
- 1 cup cherry tomatoes
- 0.5 red onion
- 1 bell pepper (red or yellow)
- 0.5 cup black olives
- 0.25 cup fresh parsley
- 0.25 cup fresh mint
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 clove garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the green lentils under cold water, place them in a saucepan with 3 cups of water, and bring to a boil.
Lower the heat and let the lentils simmer for about 20-25 minutes or until they are tender but not mushy. Drain and cool completely.
While the lentils are cooking, dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and dice the bell pepper. Place all chopped vegetables in a large mixing bowl.
Slice the black olives into rounds and add them to the vegetable mixture.
Finely chop the fresh parsley and mint, then add them to the bowl with the vegetables.
In a small bowl, whisk together the extra virgin olive oil, lemon juice, minced garlic, salt, and black pepper until well combined to make the dressing.
Once the lentils are cooled, add them to the mixing bowl with the vegetables.
Pour the dressing over the lentils and vegetables, tossing well to combine all ingredients evenly.
Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld together.
Serve chilled or at room temperature, garnished with additional parsley or mint if desired.
Nutrition Facts
Calories |
838 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.6 g | 66% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1734 mg | 75% | |
| Total Carbohydrate | 82.0 g | 30% | |
| Dietary Fiber | 25.2 g | 90% | |
| Total Sugars | 23.1 g | ||
| Protein | 25.1 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 290 mg | 22% | |
| Iron | 14.4 mg | 80% | |
| Potassium | 2201 mg | 47% | |
*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.
