Description
A vibrant and healthy Mediterranean Lentil Salad filled with fresh vegetables, herbs, and a zesty lemon-herb dressing. Perfect for lunches, light dinners, or as a side dish.
Ingredients
Scale
- 1 cup dried brown or green lentils (such as Puy or French lentils)
- 3 cups vegetable broth or water
- 1/2 cup finely chopped red onion
- 1 cup chopped cucumber (about half of a medium cucumber)
- 1 cup chopped bell pepper (any color, but red or yellow are nice for sweetness)
- 1/2 cup chopped fresh parsley
- 1/4 cup chopped fresh mint
- 1/2 cup crumbled feta cheese (omit for vegan or dairy-free)
- 1/4 cup Kalamata olives, pitted and halved
- 1/4 cup sun-dried tomatoes, packed in oil, drained and chopped
- For the Dressing:
- 1/4 cup extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
Instructions
- 1. Rinse the dried lentils under cold water in a fine-mesh sieve.
- 2. In a medium saucepan, combine the rinsed lentils with the vegetable broth or water. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for 20-30 minutes, or until the lentils are tender but not mushy.
- 3. Drain the lentils thoroughly in a colander. Spread them out on a baking sheet or a large plate to cool completely.
- 4. While the lentils are cooling, finely chop the red onion, cucumber, and bell pepper. Chop the fresh parsley and mint. If using, pit and halve the Kalamata olives. If using whole sun-dried tomatoes, drain them and chop them into bite-sized pieces.
- 5. In a small bowl or a jar with a lid, whisk together the extra virgin olive oil, fresh lemon juice, red wine vinegar, minced garlic, and dried oregano. Season generously with salt and freshly ground black pepper. Taste and adjust seasonings as needed.
- 6. In a large mixing bowl, combine the cooled lentils, chopped red onion, cucumber, bell pepper, parsley, mint, feta cheese (if using), Kalamata olives, and sun-dried tomatoes.
- 7. Pour the prepared dressing over the lentil and vegetable mixture. Gently toss everything together until well combined, ensuring all the ingredients are coated in the dressing.
- 8. For the best flavor, cover the bowl and refrigerate the salad for at least 30 minutes before serving.
Notes
Store the salad in an airtight container in the refrigerator. It will keep well for up to 3-4 days. For optimal freshness and texture, aim to consume it within 3 days. This salad is best served chilled or at room temperature. If it feels a bit stiff after being in the fridge, a gentle stir or a tiny splash of extra olive oil or lemon juice can revive it.
- Prep Time: 25 minutes
- Cook Time: 25 minutes
- Category: Salad
- Method: Cooked
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 5g
- Sodium: 300mg
- Fat: 10g
- Carbohydrates: 28g
- Fiber: 10g
- Protein: 12g