A fresh, hearty Mediterranean-style salad made with tender lentils, juicy tomatoes, cucumber, red onion, olives, parsley, and crumbled feta, finished with a bright lemon-herb dressing. Similar Mediterranean lentil salads commonly pair lentils with cucumber, tomatoes, olives, feta, parsley, and lemon-olive-oil dressing.
Ingredients
For the salad:
- 2 cups cooked green or brown lentils, cooled
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- ½ small red onion, thinly sliced
- ½ cup Kalamata olives
- ½ cup green olives
- ½ cup crumbled feta cheese
- ½ cup fresh parsley, chopped
- 2 tbsp fresh mint, chopped — optional
For the dressing:
- 3 tbsp extra-virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tbsp red wine vinegar
- 1 garlic clove, minced
- 1 tsp dried oregano
- ½ tsp ground cumin
- ¼ tsp black pepper
- ¼ tsp salt, or to taste
Instructions
- Cook the lentils: If using dried lentils, simmer them in water for about 20–25 minutes, until tender but still holding their shape. Drain well and cool.
- Prepare the vegetables: Slice the tomatoes, cucumber and red onion. Chop the parsley and mint.
- Make the dressing: Whisk together olive oil, lemon juice, red wine vinegar, garlic, oregano, cumin, salt and black pepper.
- Combine: Add lentils, tomatoes, cucumber, onion, olives, parsley and mint to a large bowl.
- Add feta: Gently fold in the crumbled feta.
- Dress: Pour the lemon dressing over everything and toss gently until well coated.
- Chill: Refrigerate for 20–30 minutes before serving for better flavor. Similar recipes recommend chilling or resting the salad so the flavors can meld.
Serving
Serve chilled or at room temperature as a light lunch, side dish, or vegetarian main. It pairs especially well with grilled chicken, fish, or warm pita.
Nutrition Information
Approximate per serving, assuming 4 servings:
- Calories: ~320
- Protein: ~13 g
- Carbohydrates: ~32 g
- Fiber: ~10 g
- Fat: ~16 g
- Saturated Fat: ~4 g
- Sugar: ~5 g
- Sodium: ~430 mg
Nutrition varies depending on the amount of feta, olives and olive oil used. Comparable published recipes report roughly 220–320 calories and 8–13 g protein per serving depending on ingredients and portion size.
Recipe Q&A
Q: Can I use canned lentils?
Yes. Drain and rinse them thoroughly, then use them directly.
Q: Can I make this salad ahead of time?
Absolutely. It can be refrigerated ahead of serving; the flavors often improve after resting.
Q: Can I make it vegan?
Yes. Simply leave out the feta or use a plant-based feta alternative.
Q: Can I add more protein?
Yes. Grilled chicken, chickpeas, or boiled eggs work well.
Q: How long does it keep?
Store covered in the refrigerator and enjoy within about 3–4 days for best quality.
Q: Is this gluten-free?
The basic ingredients are naturally gluten-free; check packaged ingredients such as canned lentils or feta if cross-contact is a concern.