Mediterranean Lentil Salad (Fresh, Protein-Packed & Meal-Prep Friendly)
- Sarah Smith
- 3 hours ago
- 3 min read
This Mediterranean Lentil Salad is hearty yet refreshing, with tender lentils that are creamy without being mushy, crisp vegetables for crunch, and a bright lemon dressing that ties everything together. It’s satisfying enough to stand alone thanks to its natural protein and fiber, yet light enough to feel fresh and energizing.
It fits beautifully into a Mediterranean-inspired lineup alongside Greek Chicken Souvlaki Bowls, Mediterranean Shrimp Skillet with Garlic & Lemon, and Homemade Hummus with warm Homemade Pita Bread. It’s also a great plant-forward option if you’re building out your Mediterranean Diet Recipes collection.
Why You’ll Love This
High in plant-based protein and fiber
Perfect for meal prep — tastes even better the next day
Naturally vegetarian and easy to make vegan
Bright, lemony, and packed with fresh herbs
Works as a main dish or hearty side
Recipe Card
Prep Time: 15 minutes Cook Time: 20 minutes Total Time: 35 minutes Servings: 6
Ingredients
1 cup dry green or brown lentils (200 g)
3 cups water (720 ml)
1 teaspoon salt, divided (5 g)
1 cup diced cucumber (150 g)
1 cup halved cherry tomatoes (150 g)
1/3 cup finely diced red onion (50 g)
1/3 cup crumbled feta cheese (40 g)
1/4 cup chopped fresh parsley (15 g)
Dressing:
1/4 cup extra virgin olive oil (60 ml)
2 tablespoons fresh lemon juice (30 ml)
1 teaspoon Dijon mustard (5 g)
1 small garlic clove, minced
1/2 teaspoon dried oregano (1 g)
1/4 teaspoon black pepper
Nutrition Information
(Per Serving, Approximate)
Calories: 260
Protein: 11 g
Carbohydrates: 28 g
Fat: 12 g
Fiber: 9 g
Sugar: 3 g
Ingredients
Green or brown lentils
Cucumber
Cherry tomatoes
Red onion
Feta cheese
Fresh parsley
Olive oil
Lemon juice
Dijon mustard
Garlic
Dried oregano
Salt and black pepper
Instructions
Rinse lentils under cold water and remove any debris.
In a medium saucepan, combine lentils, water, and 1/2 teaspoon salt. Bring to a boil, then reduce the heat and simmer uncovered for 18–22 minutes until tender but not mushy.
Drain any excess liquid and allow lentils to cool to room temperature.
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, garlic, oregano, remaining salt, and black pepper.
In a large bowl, combine cooled lentils, cucumber, tomatoes, red onion, feta, and parsley.
Pour dressing over the salad and toss gently to combine.
Taste and adjust seasoning with additional salt or lemon juice if needed.
Tips & Variations
Add chopped kalamata olives for extra Mediterranean flavor
Stir in baby spinach or arugula for added greens
Swap feta for goat cheese or leave it out for a vegan version
Add grilled chicken or shrimp for a higher-protein meal
Use red lentils only if you prefer a softer, more scoopable texture
Make-Ahead & Storage
This salad stores beautifully in an airtight container in the refrigerator for up to 4 days. The flavors deepen over time, making it ideal for meal prep. If making ahead, consider adding the feta just before serving for the freshest texture.
FAQ
Can I use canned lentils? Yes. Use about 2 1/2 cups (400 g drained) canned lentils. Rinse and drain well before mixing.
Do I have to let the lentils cool completely? Letting them cool prevents the vegetables from softening and keeps the salad crisp.
What type of lentils work best? Green or brown lentils hold their shape best. Avoid red lentils for this recipe if you want a firm salad texture.
Final Thoughts
This Mediterranean Lentil Salad is simple, nourishing, and incredibly versatile — the kind of recipe that works for weekday lunches, dinner sides, or even potlucks. It’s cozy but fresh, hearty yet bright, and it fits perfectly into a Mediterranean-inspired rotation at Cozy Home Recipes.
If you love bold, lemony flavors, try pairing this with Greek Lemon Potatoes, Mediterranean Baked Salmon with Tomatoes & Olives, or a scoop of Tzatziki Sauce for a complete, satisfying spread.
