Mediterranean Lentil Salad Recipe
There’s something wonderfully satisfying about a meal that is both hearty and refreshing, a dish that fills you up without weighing you down. For me, that meal is often this Mediterranean Lentil Salad. It’s a vibrant tapestry of textures and tastes that transports me straight to a sun-drenched Greek taverna, even on the greyest of British afternoons. The earthy, peppery lentils provide a robust base, perfectly complemented by the crisp crunch of cucumber, the juicy burst of cherry tomatoes, and the sharp, salty tang of good quality feta cheese. This is my go-to recipe when I need something that comes together without fuss but feels genuinely special.
What we’re creating here is more than just a salad; it’s a complete, balanced meal in a bowl. It’s packed with plant-based protein, fibre, and fresh vegetables, making it as nourishing as it is delicious. The dressing is key: a simple, zesty vinaigrette made with extra virgin olive oil, fresh lemon juice, and a hint of Dijon mustard that ties everything together beautifully. It soaks into the warm lentils, infusing them with bright, sunny notes.
This salad is a brilliant choice for anyone looking for flavourful and substantial vegetarian meals. It works beautifully for weekday lunches that you can pack ahead, as a standout side dish at a summer barbecue, or as a light-yet-satisfying supper on its own. It’s a recipe that relies on the quality of its components, proving that when you start with great ingredients, you don’t need complicated techniques to produce something truly wonderful.
Recipe Overview
This Mediterranean Lentil Salad recipe is all about combining wholesome, flavourful ingredients in a straightforward way. You can expect a salad with a delightful variety of textures: the firm bite of the lentils, the creaminess of the feta, and the fresh snap of the vegetables. The lemon and herb dressing adds a vibrant acidity that cuts through the richness of the olive oil. I’ve found that letting the salad sit for about 20 minutes before serving really allows the flavours to meld and deepen.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Servings: 4-6 people
- Difficulty: Easy
Why You’ll Love This Mediterranean Lentil Salad Recipe
- Genuine Flavour: We’re not just throwing things in a bowl. The combination of peppery Puy lentils, salty Kalamata olives, creamy feta, and fresh herbs like mint and parsley creates a truly authentic Mediterranean taste profile.
- Ready in Under 45 Minutes: From start to finish, this substantial and nourishing salad comes together in about 40 minutes, making it a very practical option for a weeknight dinner.
- Flexible Recipe: This is a great base recipe to adapt. Don’t have feta? Crumbled goat’s cheese is a lovely substitute. You can add a tin of chickpeas for extra protein or throw in some chopped red bell pepper for more colour and crunch.
- Great for Meal Prep: This salad holds up exceptionally well in the fridge. It’s ideal for making a big batch on Sunday to enjoy for lunches throughout the week. Unlike leafy salads, it gets even better as the flavours mingle.
- Family Tested: This is one of those rare salads that gets a universal thumbs-up in my house. My kids absolutely devour this every time I make it, often picking out all the salty feta cheese first!
Ingredients You’ll Need
For the best results, use the freshest ingredients you can find. The quality of the olive oil, feta, and vegetables really makes a difference here. I always recommend using Puy lentils if you can source them; their firm texture means they won’t turn to mush after cooking. You can learn more about the humble but mighty lentil and its many varieties online.
- For the Salad:
- 250g Puy lentils (or green lentils), rinsed
- 1 large cucumber, deseeded and diced
- 250g cherry tomatoes, halved
- 1 small red onion, very finely sliced
- 100g Kalamata olives, pitted and halved
- 200g feta cheese, crumbled
- 1 large handful of fresh flat-leaf parsley, chopped
- 1 small handful of fresh mint, chopped
- For the Lemon-Dijon Dressing:
- 80ml extra virgin olive oil
- Juice of 1 large lemon (about 4 tbsp)
- 1 tsp Dijon mustard
- 1 clove garlic, minced
- 1/2 tsp dried oregano
- 1/2 tsp sea salt, or to taste
- 1/4 tsp black pepper, freshly ground
Kira’s Tip: Don’t be tempted to use pre-crumbled feta. Buying a block of feta packed in brine and crumbling it yourself results in a much creamier texture and a richer, saltier flavour that stands up to the other ingredients.
How to Make Mediterranean Lentil Salad Recipe
The process for this salad is very straightforward. We’ll start by cooking the lentils, and while they simmer away, we can prep all the fresh ingredients and whisk together that gorgeous dressing. The key is to dress the lentils while they are still slightly warm.
- Cook the Lentils: Place the rinsed lentils in a medium saucepan and cover with plenty of cold water (about 3 times the volume of the lentils). Bring to the boil, then reduce the heat and let them simmer gently for 20-25 minutes. They should be tender but still hold their shape with a slight bite.
- Drain Well: Once cooked, drain the lentils thoroughly in a fine-mesh sieve. Let them sit for a few minutes to allow any excess water to drain away completely.
- Prepare the Vegetables: While the lentils are cooking, chop your vegetables. Dice the cucumber, halve the cherry tomatoes, finely slice the red onion, and chop the fresh herbs. I find that running the sliced red onion under cold water for 30 seconds helps to soften its sharp flavour.
- Make the Dressing: In a small bowl or a jam jar with a lid, combine all the dressing ingredients: extra virgin olive oil, lemon juice, Dijon mustard, minced garlic, oregano, salt, and pepper. Whisk or shake vigorously until the dressing is well combined and emulsified.
- Combine and Dress: Transfer the warm, drained lentils to a large salad bowl. Pour over about two-thirds of the dressing and toss gently to coat. Letting the warm lentils absorb the dressing is a critical step for maximum flavour.
- Add the Mix-ins: Add the diced cucumber, halved tomatoes, sliced red onion, Kalamata olives, and most of the chopped parsley and mint to the bowl. Gently mix everything together.
- Add the Feta: Just before serving, gently fold in the crumbled feta cheese. We do this last to prevent it from breaking down too much.
- Serve: Garnish with the remaining fresh herbs. The salad can be served immediately while the lentils are still slightly warm, or at room temperature.
Tips From My Kitchen
- Don’t Overcook the Lentils: The biggest pitfall with a lentil salad is mushy lentils. Check them a few minutes before the recommended cooking time. You’re looking for ‘al dente’ – tender with a slight firmness.
- The Secret Step: I learned that seasoning the lentils right after cooking is a game-changer. As soon as you’ve drained them, toss them with the dressing. Warm lentils act like a sponge, soaking up all that zesty flavour much more effectively than cold lentils.
- Make-Ahead Magic: You can cook the lentils and make the dressing up to 2 days in advance. Store them separately in the fridge. You can even chop the cucumber and onion ahead of time. Just combine everything with the fresh tomatoes and herbs before you plan to serve.
- Storage: Leftovers are fantastic! Store the salad in an airtight container in the fridge for up to 3 days. The flavours will continue to develop, making it a brilliant option for packed lunches. It tastes great straight from the fridge.
Equipment You’ll Need
You don’t need any fancy gadgets for this recipe, just some basic kitchen essentials.
- Large saucepan
- Fine-mesh sieve
- Large salad bowl
- Sharp knife and cutting board
- Small jar or bowl for the dressing
- Salad servers
Delicious Variations to Try
Once you’ve mastered the basic recipe, feel free to get creative! This salad is a wonderful canvas for other flavours.
- Add a Little Spice: For a gentle warmth, add a pinch of dried chilli flakes to the dressing. For a more pronounced kick, add half a finely chopped fresh red chilli to the salad itself.
- Make it Vegan: This recipe is easily adapted. Simply omit the feta cheese. To replace the salty, creamy element, you could add a handful of toasted pine nuts, some chopped avocado, or a high-quality vegan feta alternative.
- Boost the Protein: To make it even more substantial, consider adding a tin of drained chickpeas, some grilled halloumi slices, or even some flaked, hot-smoked salmon. It’s also a great base for using up leftover shredded chicken.
What to Serve With Mediterranean Lentil Salad Recipe
While this salad is a hearty meal on its own, it also pairs beautifully with other dishes, especially as part of a larger Mediterranean-inspired spread.
- Warm Pitta Bread: Serve with warm, fluffy pitta bread for scooping up the salad. A dollop of hummus or tzatziki on the side is always a good idea.
- Grilled Fish or Meat: This salad works wonderfully alongside simple grilled proteins. It’s a fantastic partner to my Grilled Salmon With Lemon Butter Sauce Recipe or some simple lemon and herb chicken skewers.
- Wine Pairing: A crisp, dry white wine like a Pinot Grigio or a Sauvignon Blanc complements the zesty lemon dressing perfectly. A dry rosé would also be a delightful choice.
Frequently Asked Questions
Mediterranean Lentil Salad Recipe
Ingredients
Method
- Cook the Lentils: Place the rinsed lentils in a medium saucepan and cover with plenty of cold water (about 3 times the volume of the lentils). Bring to the boil, then reduce the heat and let them simmer gently for 20-25 minutes. They should be tender but still hold their shape with a slight bite.
- Drain Well: Once cooked, drain the lentils thoroughly in a fine-mesh sieve. Let them sit for a few minutes to allow any excess water to drain away completely.
- Prepare the Vegetables: While the lentils are cooking, chop your vegetables. Dice the cucumber, halve the cherry tomatoes, finely slice the red onion, and chop the fresh herbs. I find that running the sliced red onion under cold water for 30 seconds helps to soften its sharp flavour.
- Make the Dressing: In a small bowl or a jam jar with a lid, combine all the dressing ingredients: extra virgin olive oil, lemon juice, Dijon mustard, minced garlic, oregano, salt, and pepper. Whisk or shake vigorously until the dressing is well combined and emulsified.
- Combine and Dress: Transfer the warm, drained lentils to a large salad bowl. Pour over about two-thirds of the dressing and toss gently to coat. Letting the warm lentils absorb the dressing is a critical step for maximum flavour.
- Add the Mix-ins: Add the diced cucumber, halved tomatoes, sliced red onion, Kalamata olives, and most of the chopped parsley and mint to the bowl. Gently mix everything together.
- Add the Feta: Just before serving, gently fold in the crumbled feta cheese. We do this last to prevent it from breaking down too much.
- Serve: Garnish with the remaining fresh herbs. The salad can be served immediately while the lentils are still slightly warm, or at room temperature.
Notes
I really hope you give this Mediterranean Lentil Salad recipe a try. It’s one of those reliable, nourishing, and deeply satisfying dishes that we return to again and again in my kitchen. It’s proof that healthy food can be full of character and flavour. If you do make it, I’d love to hear how it turned out for you. Please leave a comment below and let me know! Happy cooking!
– Kira Thompson
