Wholesome, hearty, and bursting with fresh flavor—this Mediterranean Lentil Salad is the ultimate healthy dish for any occasion. Packed with protein-rich lentils, vibrant veggies, and fresh herbs tossed in a zesty lemon garlic dressing, this salad makes the perfect light lunch, hearty side, or meal prep star. It’s nourishing, easy to customize, and irresistibly delicious.
🥗 Why You’ll Love This Salad
- Protein-packed: Lentils provide plant-based protein and filling fiber.
- Nutrient-rich: Loaded with fresh veggies, herbs, and olive oil—rich in vitamins, minerals, and healthy fats.
- Digestive-friendly: High in fiber, which supports gut health and keeps you satisfied.
- Quick & Easy: Just 10 minutes of prep and ready in 35 minutes.
- Versatile: Enjoy warm, chilled, as a main, or a side.
⏱ Timing
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
🛒 Ingredients
For the Dressing
- Juice of 2 large lemons
- 1–2 garlic cloves, minced
- Salt and black pepper, to taste
- ½–1 tsp Urfa Biber (or Aleppo pepper/red chili flakes) – optional
- ⅓ cup extra virgin olive oil
For the Salad
- 1 cup green or black lentils, rinsed
- 1 bay leaf
- 1 English cucumber, diced
- 1 red bell pepper (fresh or roasted), chopped
- 1 orange bell pepper, chopped
- 2 green onions, chopped
- ½ cup fresh parsley, chopped
- ½ cup fresh mint, chopped
👩🍳 How to Make Mediterranean Lentil Salad
1. Whisk the Dressing
In a large bowl, combine lemon juice, garlic, salt, pepper, and chili flakes (if using). Whisk in olive oil until well blended. Set aside.
2. Cook the Lentils
Simmer lentils with bay leaf in 3 cups of water for 20–25 minutes, until tender but not mushy. Drain well.
3. Combine Lentils and Dressing
Add warm lentils to the bowl of dressing. Toss gently to coat and allow them to absorb the flavor. Let cool slightly.
4. Add Veggies and Herbs
Add cucumber, bell peppers, green onions, parsley, and mint to the bowl. Toss gently to combine.
5. Taste and Serve
Adjust seasoning as needed with salt, pepper, or more lemon juice. Serve warm or chilled. Keeps well for up to 3 days in the fridge.
✅ Tips for Perfect Lentil Salad
- Use firm lentils: Green or French lentils hold their shape better than red ones.
- Rinse canned lentils if using as a shortcut.
- Let lentils absorb dressing while warm for the best flavor.
- Serve at room temperature for the fullest flavor experience.
- Add feta for extra creaminess (optional).
🥗 What to Serve With
- Grilled chicken or salmon
- Pita bread and hummus
- Roasted vegetables
- Served over rice or quinoa
🌿 Nutrition (per serving)
- Calories: 254 kcal
- Protein: 9.8 g
- Carbs: 28.1 g
- Fat: 12.7 g
- Fiber: 12.4 g
- Vitamin C: 81.4 mg
- Iron: 3.6 mg
Note: Based on ingredients used, values may vary.
❓ FAQs
Can I use canned lentils?
Yes—just rinse them well to remove excess sodium.
Is it vegan?
Yes, as written. Just skip feta or use a vegan alternative if desired.
How long does it keep?
Up to 4 days in the fridge in an airtight container.
Can I customize the veggies?
Absolutely! Add radishes, roasted carrots, cherry tomatoes, or whatever you like.
Can I use another legume?
Sure—try chickpeas or black beans instead of lentils, adjusting cooking time accordingly.
🌟 Final Thoughts
This Mediterranean Lentil Salad is proof that healthy food can be vibrant, satisfying, and delicious. Whether you’re meal prepping, feeding a crowd, or just want a feel-good dish that doesn’t compromise on flavor—this one’s a keeper!