Mediterranean Lentil Salad Recipe – Easy Healthy Dinner in 30 Minutes

Name: Mediterranean Lentil Salad
Prep time: 15 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 1 cup (200g) French green lentils (lentilles du Puy); 3 cups (720ml) water or low-sodium vegetable broth; 1 bay leaf (optional); 1/2 tsp salt; 1 cup cherry tomatoes, halved (or diced Roma tomatoes); 1 English cucumber, diced; 1/4 cup red onion, finely chopped (or shallot); 1/2 cup Kalamata olives, pitted and sliced; 1/2 cup crumbled feta cheese (optional for vegan); 1/2 cup fresh parsley, chopped; 1/4 cup fresh mint, chopped (optional); 1/4 cup (60ml) extra-virgin olive oil; Juice of 1 large lemon (about 3 tbsp / 45ml); 1–2 garlic cloves, minced; 1 tsp dried oregano (or 1 tbsp fresh, finely chopped); 1/2 tsp Dijon mustard; 1/2 tsp salt, more to taste; 1/4 tsp freshly ground black pepper; Optional: 1/2 cup diced roasted red peppers; Optional: 1/4 cup toasted pine nuts or slivered almonds; Optional: 1/4 cup crumbled goat cheese

By:

Mala

August 26, 2025

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The first time I tossed together this Mediterranean lentil salad, my whole kitchen came alive with the scent of lemon, fresh herbs, and warm lentils. You know that feeling when you’re so hungry you want something hearty, but you also crave something bright and fresh? That’s exactly how this salad was born. I’d just come back from a farmer’s market run, arms full of juicy tomatoes, crisp cucumbers, and a bunch of parsley as big as my head. I wanted dinner to be nourishing, colorful, and honestly—easy enough to whip up in a half hour.

This Mediterranean lentil salad recipe isn’t just a quick fix; it’s a little taste of the sunny coast on your dinner table. I’ve tweaked it over countless family meals, dinner parties, and even quiet lunches for one. Every bite is layered with flavors: earthy lentils, zesty lemon, creamy feta, and that irresistible crunch from fresh veggies. It’s the kind of dish that checks all the boxes—healthy, filling, and just bursting with personality. Whether you’re feeding a crowd or meal prepping for the week, this salad stands up strong. Even picky eaters at my table have asked for seconds!

Now, I’ve made a lot of salads, but this Mediterranean lentil salad always delivers. It’s naturally vegetarian (and super easy to make vegan), protein-packed, and honestly, it’s one of those recipes I lean on when I want to eat well without thinking too hard. If you’re after a dinner idea that’s good for you, tastes amazing, and looks gorgeous in a bowl (seriously, those colors!), you’re in the right spot. Give this recipe a try—your future self will thank you, and so will anyone lucky enough to dine with you.

Why You’ll Love This Mediterranean Lentil Salad Recipe

Quick & Easy: You can have this salad on the table in 30 minutes, tops. No fancy chef skills required—just basic chopping, mixing, and a little patience while the lentils cook. Perfect for weeknight dinners or last-minute get-togethers.
Simple Ingredients: Everything here is a pantry staple or easily found at any grocery store. You might even have most of it in your fridge already. No wild goose chases required!
Perfect for Any Occasion: I’ve served this at summer picnics, as a side for grilled chicken, and even packed it for work lunches. It’s versatile enough for potlucks, light dinners, or hearty lunch bowls.
Crowd-Pleaser: I can’t tell you how many times I’ve watched friends and family go back for seconds. Even folks who claim they “don’t like lentils” end up loving this salad. Kids, adults, vegetarians—everyone wants a scoop.
Unbelievably Delicious: The combo of tangy lemon, fresh veggies, and creamy feta is honestly irresistible. It’s one of those dishes that tastes like you put in way more effort than you actually did!

What sets this Mediterranean lentil salad apart? For one, I always use French green lentils (they hold their shape like champs, never mushy). The lemon-garlic dressing gets whisked until it’s silky and coats everything beautifully. And here’s my not-so-secret trick: a generous handful of chopped fresh herbs right at the end. It’s a total flavor bomb—trust me, don’t skip it.

But beyond the taste, there’s something about this salad that just feels good. It’s comfort food with a Mediterranean twist—wholesome, colorful, and seriously satisfying. Whether you want a light dinner, a hearty lunch, or something to impress your friends (without breaking a sweat), this salad fits the bill. Every bite is a little celebration of fresh, healthy food—and isn’t that what we all need sometimes?

Ingredients Needed for Mediterranean Lentil Salad

This recipe uses simple, wholesome ingredients to deliver big flavor and a satisfying texture—without any fuss. Most are pantry staples, and the rest are easy to find year-round. Fresh, vibrant, and endlessly flexible!

For the Lentils:
- 1 cup (200g) French green lentils (also called lentilles du Puy; these hold their shape best—avoid red or yellow lentils)
- 3 cups (720ml) water or low-sodium vegetable broth (for extra flavor)
- 1 bay leaf (optional, but adds depth)
- 1/2 tsp salt
For the Salad Veggies:
- 1 cup cherry tomatoes, halved (or diced Roma tomatoes if that’s what you have)
- 1 English cucumber, diced (no need to peel, but do scoop out seeds if you prefer)
- 1/4 cup red onion, finely chopped (or shallot for a milder kick)
- 1/2 cup Kalamata olives, pitted and sliced (green olives work too if that’s your thing)
- 1/2 cup crumbled feta cheese (optional for vegan, but adds creamy, salty goodness)
- 1/2 cup fresh parsley, chopped (flat-leaf for best texture and flavor)
- 1/4 cup fresh mint, chopped (optional, but so refreshing!)
For the Lemon-Garlic Dressing:
- 1/4 cup (60ml) extra-virgin olive oil (choose a good quality oil for best flavor—I love California Olive Ranch)
- Juice of 1 large lemon (about 3 tbsp / 45ml, plus more to taste)
- 1–2 garlic cloves, minced (I go for 2 for extra zing, but start with 1 if you’re garlic-shy)
- 1 tsp dried oregano (or 1 tbsp fresh, finely chopped)
- 1/2 tsp Dijon mustard (helps emulsify the dressing, but you can skip if needed)
- 1/2 tsp salt, more to taste
- 1/4 tsp freshly ground black pepper
Optional Add-Ins:
- 1/2 cup diced roasted red peppers (from a jar or homemade—adds sweetness and color)
- 1/4 cup toasted pine nuts or slivered almonds (for crunch)
- 1/4 cup crumbled goat cheese (for a tangier twist)

Tried-and-True Tips: For the lentils, I always rinse them well and check for little pebbles (it happens!). If you’re out of fresh herbs, just double up on parsley—it’s super forgiving. Want to make it vegan? Just skip the feta or use your favorite plant-based crumble. And if you’re watching sodium, use water instead of broth and go easy on the olives and feta.

Equipment Needed

Medium saucepan: For cooking the lentils. Any sturdy pot will do—if you have a nonstick one, cleanup is a breeze.
Fine mesh sieve or colander: To rinse and drain the lentils. If you don’t have one, even a regular strainer works (just be gentle, so the lentils don’t slip through).
Large mixing bowl: Essential for tossing everything together. I use a big salad bowl so nothing spills while mixing.
Cutting board and sharp knife: For chopping veggies and herbs. If you’ve got a favorite chef’s knife, now’s the time to show it off.
Small bowl and whisk (or jar with a lid): For mixing the dressing. Honestly, I often just shake it all up in a mason jar—less mess!
Measuring cups and spoons: To keep things accurate, especially for the dressing and lentils.

If you don’t have a fine mesh sieve, just use a slotted spoon to fish the lentils out of the pot. For budget-friendly options, IKEA and Target have great mixing bowls and knives that last surprisingly well. After each use, I give my mesh strainer a good rinse right away—it keeps it from getting clogged up. And if you’re short on big bowls, just use a deep pot for mixing; it’s a little unconventional, but hey, it works!

Preparation Method

Mediterranean lentil salad preparation steps

Cook the Lentils (15–20 minutes):
- Rinse 1 cup (200g) French green lentils under cold water, picking out debris or pebbles.
- Place lentils in a medium saucepan with 3 cups (720ml) water or vegetable broth and 1 bay leaf. Bring to a boil over medium-high heat.
- Reduce heat to a gentle simmer. Add 1/2 tsp salt. Cook uncovered for 15–20 minutes, until just tender but not mushy. (Taste a few at 15 minutes—they should hold their shape but be toothsome, not crunchy.)
- Drain lentils in a fine mesh sieve, discard bay leaf, and run briefly under cool water to stop the cooking. Let drain well.
Prepare the Dressing (5 minutes):
- In a small bowl (or jar), whisk together 1/4 cup (60ml) extra-virgin olive oil, juice of 1 lemon (about 3 tbsp / 45ml), 1–2 minced garlic cloves, 1 tsp dried oregano, 1/2 tsp Dijon mustard, 1/2 tsp salt, and 1/4 tsp pepper. Whisk until creamy and well blended.
- Taste and adjust seasoning; add more lemon for extra zing or a pinch more salt if needed.
Chop the Veggies and Herbs (5–10 minutes):
- Halve 1 cup cherry tomatoes, dice 1 English cucumber, and finely chop 1/4 cup red onion.
- Slice 1/2 cup Kalamata olives, crumble 1/2 cup feta cheese, and chop 1/2 cup parsley and 1/4 cup mint (if using).
- Optional: dice 1/2 cup roasted red peppers and toast 1/4 cup pine nuts for extra flavor and crunch.
Assemble the Salad (5 minutes):
- In a large mixing bowl, combine drained lentils, tomatoes, cucumber, red onion, olives, feta, parsley, and mint.
- Pour the dressing over the salad.
- Toss gently until everything is evenly coated—don’t overmix, or the lentils can get a bit mushy.
Finish and Serve:
- Taste the salad and adjust seasoning—sometimes I add an extra squeeze of lemon or a pinch more salt.
- Top with optional roasted red peppers or nuts for extra color and crunch.
- Serve immediately, or let it chill for 15–30 minutes so flavors meld. (Honestly, it’s even better the next day!)

Troubleshooting Tips: If your lentils overcook and get mushy, don’t panic—just call it a “rustic” salad and carry on! If the salad tastes flat, add another splash of lemon or a sprinkle of salt. And if you want it extra herby, go wild with the parsley and mint. I’ve found prepping the veggies while the lentils cook keeps things efficient—no wasted time.

Cooking Tips & Techniques

Use the Right Lentils: French green or black Beluga lentils hold their shape best. Regular brown lentils work in a pinch, but avoid red/yellow—they get too soft for salads.
Don’t Overcook the Lentils: Keep an eye on them—once they’re tender but not falling apart, drain immediately. Overcooked lentils = mushy salad. I’ve made this mistake more than once (no shame, just extra learning!).
Chop Veggies Evenly: Small, even pieces mean every forkful gets a bit of everything. If your knife skills aren’t pro-level, no worries—just aim for bite-sized.
Dressing Goes on Lentils While Warm: I love pouring the dressing over the lentils when they’re still a little warm. They soak up the flavors so much better!
Herbs Go In Last: Add fresh parsley and mint right before serving for max flavor and color. If you mix them in too early, they can lose their brightness.
Make-Ahead Friendly: You can cook the lentils and chop the veggies up to a day ahead. Store them separately and toss together just before serving for best results.
Multitasking Wins: While the lentils cook, prep all your veggies and mix the dressing. It keeps things moving and dinner lands on the table faster.

One thing I learned the hard way: don’t skimp on the salt in the dressing—it really makes the flavors pop. And if you’re worried about the salad getting watery, just scoop out the seeds from the cucumber, or serve with a slotted spoon. Consistency is everything, so taste as you go and adjust seasoning to your liking. Every cook has their own touch—don’t be afraid to make this Mediterranean lentil salad your own!

Variations & Adaptations

Vegan Version: Simply leave out the feta cheese or use a plant-based alternative. The salad is just as flavorful and satisfying—promise!
Gluten-Free: The base recipe is naturally gluten-free, but always double-check your feta and Dijon mustard for any sneaky wheat ingredients.
Low-Carb or Keto-Friendly: Skip the tomatoes and add extra cucumbers or greens. Lentils do have carbs, but you can reduce the serving size or mix in more non-starchy veggies if needed.
Seasonal Swaps: In summer, add diced bell peppers or fresh corn. In winter, toss in roasted butternut squash or sweet potatoes for a heartier version.
Protein Boost: Add grilled chicken, shrimp, or chickpeas for extra staying power (I love it with leftover rotisserie chicken!).
Olive Options: Not a fan of Kalamata olives? Try green Castelvetrano or skip them altogether.
Nut-Free Adaptation: Just leave out the pine nuts or almonds if allergies are a concern—the salad stands strong without them.

One of my favorite tweaks? Swapping the parsley for fresh basil when it’s in season—so fragrant and summery! And don’t be afraid to play with the dressing: sometimes I add a spoonful of Greek yogurt for creaminess, or a pinch of cumin for warmth. This Mediterranean lentil salad is a total chameleon—make it yours!

Serving & Storage Suggestions

This Mediterranean lentil salad is best served slightly chilled or at cool room temperature—it’s crisp, refreshing, and the flavors really shine. For a beautiful presentation, pile it high in a big white bowl and scatter a little extra feta and herbs on top. It looks gorgeous on a picnic table or as the centerpiece for a casual dinner party.

Pairings: Serve alongside grilled pita, roasted chicken, or a platter of hummus and olives. It also works as a filling for lettuce wraps or stuffed in pita bread for lunch.
Storage: Store leftovers in an airtight container in the fridge for up to 4 days. The flavors deepen over time, making it great for meal prep.
Freezing: Not recommended—the veggies lose their crunch and feta can get weird. Just make enough for the week!
Reheating: No need—this salad is meant to be enjoyed cold or at room temp. If it’s been in the fridge, let it sit out for 10 minutes before serving to take off the chill.

Honestly, the flavors in this Mediterranean lentil salad get even better after a night in the fridge. If it seems a bit dry after storing, just add a drizzle of olive oil and a squeeze of lemon before serving. It’s the salad that keeps on giving!

Nutritional Information & Benefits

Each serving (about 1.5 cups) of this Mediterranean lentil salad packs roughly 350 calories, 12g protein, 10g fiber, and 14g healthy fats (mostly from olive oil and olives). Lentils are loaded with plant-based protein, iron, and slow-digesting carbs—perfect for steady energy. All those fresh veggies bring antioxidants and vitamins, while the olive oil supports heart health.

This recipe is naturally vegetarian, gluten-free, and easy to make vegan (just skip the feta). Allergens? Watch for dairy in the feta and nuts if you add them. From a wellness perspective: this salad is balanced, filling, and won’t leave you in a food coma. It’s my go-to when I want something nourishing that’s also seriously crave-worthy.

Conclusion

If you’re looking for a dinner that’s quick, healthy, and absolutely packed with flavor, this Mediterranean lentil salad is it. It brings together everything I love about Mediterranean cooking—fresh ingredients, bold herbs, and a dressing that ties it all together. Whether you’re new to lentils or a longtime fan, this recipe is a keeper.

Don’t be afraid to play with the ingredients and make it your own—use what’s in your fridge, try a new herb, or double the dressing if you like it extra zesty. I keep coming back to this salad because it’s easy, flexible, and always hits the spot. Plus, it makes lunch the next day so much better!

If you try this recipe, I’d love to hear how it turns out—drop a comment, share your photos, or let me know your favorite twist. Happy cooking, and here’s to more healthy, flavorful dinners ahead!

FAQs About Mediterranean Lentil Salad

Can I make Mediterranean lentil salad ahead of time?

Absolutely! This salad actually tastes better after the flavors meld for a few hours or overnight. Just store it in the fridge and add fresh herbs or extra dressing before serving if needed.

What kind of lentils work best for this recipe?

French green lentils (lentilles du Puy) or black Beluga lentils are best—they hold their shape and don’t get mushy. Brown lentils work, but avoid red or yellow as they’re too soft.

How can I make this salad vegan?

Just leave out the feta cheese or use your favorite plant-based feta alternative. The salad will still be delicious and satisfying!

Can I use canned lentils?

Yes, in a pinch! Rinse and drain them well. The texture is a bit softer, but it works if you’re short on time. Use about 2 cups (400g) cooked lentils for the recipe.

What can I serve with Mediterranean lentil salad?

It’s great as a main dish, but also pairs well with grilled chicken, fish, pita bread, hummus, or a simple green salad. It’s super versatile for lunch, dinner, or even as a side at barbecues.