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–+ servings
Mediterranean Lentil Salad

Mediterranean Lentil Salad That's Packed with Flavor and Freshness

A vibrant Mediterranean Lentil Salad that's protein-packed and fiber-rich, perfect for healthy meals.
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Prep Time 10 minutes
Cook Time 25 minutes
Cooling Time 5 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 1 cup Green or French Lentils Avoid red lentils as they tend to become mushy.
  • 1 cup Cucumber Opt for firm varieties for best texture.
  • 1 cup Bell Peppers Any variety works based on taste.
  • 2 Green Onions Can substitute with regular onions for more intensity.
  • 1 bunch Fresh Parsley Fresh is ideal, but dried can be used in a pinch.
  • 1/4 cup Fresh Mint Can be omitted if preferred.
For the Dressing
  • 1/4 cup Extra-Virgin Olive Oil Rich in heart-healthy fats.
  • 2 tablespoons Fresh Lemon Juice Always use fresh for the best taste.
  • 2 cloves Minced Garlic Fresh garlic enhances flavor depth.
  • to taste Salt Adjust to your liking.
  • to taste Black Pepper Adjust to your liking.
  • to taste Chili Flakes Optional, omit if spice isn't preferred.

Equipment

  • mixing bowl
  • Pot
  • Whisk
  • Cutting board
  • knife

Method
 

Step-by-Step Instructions
  1. In a large mixing bowl, whisk together the fresh lemon juice, minced garlic, salt, black pepper, and optional chili flakes. Slowly drizzle in the extra-virgin olive oil while whisking continuously, until well blended and emulsified.
  2. Rinse 1 cup of green or French lentils under cold water. Combine the lentils with a bay leaf and 3 cups of water in a medium pot. Boil over medium-high heat, reduce to low, and simmer uncovered for 20-25 minutes until tender but firm.
  3. Pour the cooked lentils into the bowl with the dressing. Stir gently to combine, ensuring each lentil is coated.
  4. Chop 1 cup of cucumber, 1 cup of bell peppers, and slice 2 green onions. Add these vegetables to the bowl with the lentils and dressing. Toss gently to evenly distribute.
  5. Taste and adjust the seasoning with additional salt or pepper as needed. Serve immediately or chill in the refrigerator for up to 3 days.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 35gProtein: 12gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gSodium: 400mgPotassium: 500mgFiber: 10gSugar: 3gVitamin A: 20IUVitamin C: 25mgCalcium: 5mgIron: 15mg

Notes

This salad is customizable—feel free to swap out veggies or protein. Ideal for meal prep, it keeps well in the fridge for 3 days.

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