Zesty Mediterranean Lentil Salad


Indulge in the vibrant flavors of the Mediterranean with this Zesty Mediterranean Lentil Salad. Packed with nutritious lentils, fresh vegetables, and a tangy lemon-olive oil dressing, this salad is both satisfying and delicious. Perfect as a light lunch or a side dish, it brings a burst of color and a taste of summer to your table any time of the year.

Zesty Mediterranean Lentil Salad

Preparation and Cooking Times

  • Preparation time: 15 minutes
  • Cooking time: 25 minutes
  • Total time: 40 minutes

Servings and Serving Size

  • Servings: 4
  • Serving Size: 1 bowl (approximately 250 grams or 8.8 ounces)

Nutritional Information (per serving)

  • Calories: 320
  • Protein: 12g
  • Carbohydrates: 40g
  • Dietary Fiber: 15g
  • Sugars: 6g
  • Fat: 12g
  • Saturated Fat: 3g
  • Cholesterol: 12mg
  • Sodium: 450mg


  • 200g (7 oz) green or brown lentils, rinsed and drained
  • 1 medium cucumber, diced (approximately 150g or 5.3 oz)
  • 200g (7 oz) cherry tomatoes, halved
  • 100g (3.5 oz) Kalamata olives, pitted and halved
  • 100g (3.5 oz) feta cheese, crumbled
  • 1 small red onion, finely chopped (approximately 70g or 2.5 oz)
  • 2 tablespoons fresh parsley, chopped
  • 2 tablespoons fresh mint, chopped
  • For the Dressing:
    • 4 tablespoons extra-virgin olive oil
    • 2 tablespoons freshly squeezed lemon juice
    • 1 teaspoon Dijon mustard
    • 1 garlic clove, minced
    • Salt and pepper to taste

Detailed Method of Preparation

  1. Place the lentils in a pot and cover with water. Bring to a boil, then reduce the heat and simmer for 20-25 minutes or until tender. Drain and let cool.
  2. While the lentils are cooking, dice the cucumber, halve the cherry tomatoes, pit and halve the olives, finely chop the red onion, and chop the parsley and mint.
  3. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper until well combined.
  4. In a large mixing bowl, combine the cooled lentils, diced cucumber, halved cherry tomatoes, olives, red onion, chopped parsley, and mint. Pour the dressing over the salad and toss to coat.
  5. Gently fold in the crumbled feta cheese, being careful not to break it up too much.
  6. Serve immediately or refrigerate for up to an hour to allow the flavors to meld. Enjoy chilled or at room temperature.

Tips for Culinary Success

  • For an extra burst of flavor, add a handful of sun-dried tomatoes.
  • Ensure the lentils are not overcooked to maintain a firm texture.
  • Adjust the amount of lemon juice and olive oil to suit your taste preferences.
  • This salad can be made ahead of time and stored in the fridge for up to 2 days.

Frequently Asked Questions (FAQs)

Can I use a different type of lentil?

  • Yes, you can use any type of lentil, but green or brown lentils work best as they hold their shape well.

Can I make this salad vegan?

  • Absolutely! Simply omit the feta cheese or use a plant-based alternative.

What other vegetables can I add?

  • Feel free to add bell peppers, carrots, or even avocado for more variety and flavor.

How can I store leftovers?

  • Store leftovers in an airtight container in the refrigerator for up to 2 days.

Relish in the wholesome goodness of the Mediterranean with every bite of this Zesty Mediterranean Lentil Salad. Whether you’re enjoying it as a refreshing lunch or a flavorful side dish, it’s sure to become a staple in your culinary repertoire. Bon appétit!