If you are looking for a delicious, healthy salad that can be a side dish, snack, or even a light meal, this Mediterranean Lentil Salad is just the salad for you!
What Makes This Lentil Salad with Feta So Good?
- The combination of flavors is perfect. I took the classic cucumber, tomato, red onion, and feta flavors then threw in some regular brown lentils.
- There are a variety of textures that complement each other as well. A little bit of crunch, juiciness, and creaminess.
- It makes a great meal prep. It holds well for at least 4-5 days, so double the recipe and you have a nice healthy lunch for the rest of the week.
- A healthy salad with loads of fresh veggies and heart-healthy lentils. No processed foods here, only goodness!
- Suitable for vegetarian and gluten-free diets and can easily be made vegan or dairy-free.
Ingredients
Let's take a look at the ingredients you will need! It's mostly a combination of fresh produce and pantry staples.
- Lentils: Make this cold lentil salad with your favorite type of lentils! You'll find more details below!
- Veggies: We will use the classic Mediterranean combination of crunchy cucumbers, juicy tomatoes, and zesty red onions.
- Parsley: Chopped Italian parsley adds its herby, lemony flavor to the salad.
- Feta: Crumbly feta brings its natural creaminess and signature salty tang to this summer lentil salad.
- Olive oil: Use quality extra virgin olive oil for the best flavor.
- Acidity: The dressing mixes lemon juice and red wine vinegar to balance out the olive oil.
- Honey: Just a touch for a bit of sweetness in the dressing.
- Herbs and seasonings: Oregano, salt, and pepper.
- Dijon mustard: Just a touch to help emulsify the dressing.
What are the Best Lentils for Salads?
So, you have plenty of options when it comes to choosing lentils for your lentil salad. No matter which lentils you choose, I think cooking them dry rather than using canned ones is the BEST option!
- I use just regular brown lentils. They are very inexpensive and easy to find. But, don't stop there. Honestly, any lentil you prefer will be great in this salad.
- Red and yellow lentils do tend to be a little mushier so these aren't my favorites but if that doesn't bother you, use them!
- Green lentils, like brown lentils, are easy to find and an inexpensive option.
- For higher-end lentils, you can use green puy lentils or black beluga lentils.
Variations
- Add a whole grain: Consider adding some farro, wheat berries, freekah, barley, or couscous for another layer of texture.
- Roasted vegetables: Skip the cucumber, tomato, and onion and use Mediterranean roasted vegetables instead.
- Vegan lentil salad: Skip the cheese! Or swap it for crumbled tofu or vegan feta cheese.
How to Make Cold Lentil Salad
Let's look at the main steps for making this easy Mediterranean lentil salad. Check the recipe for detailed instructions.
- Start by rinsing and then boiling your lentils in salted water. Make sure they are tender, but not mushy.
- Rinse in cool water once they're cooked and set aside.
- Cut all your veggies. I like to chop them all up into similar-sized pieces.
- Combine all the ingredients for the dressing in a jar and shake to mix it up.
- Combine the chopped vegetables, lentils, and part of the crumbled feta. Stir to combine.
- Drizzle the veggies and lentils with dressing and mix to combine again.
- Top with the rest of the feta cheese and enjoy!
Expert Tips
- Do not overcook your lentils. You want them to be soft and tender, but not mushy. It is kind of a tricky little line, so just be careful.
- No processed foods here, only goodness! It cools them off quickly, keeping them from getting too mushy. It also cleans them off making them prettier to use in the salad.
- Meal prep tip: When making ahead of time or you know you will have leftovers, don't add the dressing or feta. It's best to wait until the day you plan on eating it to mix everything together.
FAQs
Can you eat lentils cold?
Yes, you definitely can! After cooking them, rinse them and store them in the fridge. They work best cold served in a salad with a dressing to add flavor.
Is lentil a carb or a protein?
Lentils are both a carb and a protein. A half-cup serving of lentils contains about 20 grams of carbohydrates and 9 grams of protein. It's a healthy source of plant-based protein for anyone eating a vegetarian or vegan diet.
Is it good to eat lentils?
Yes, it is! Lentils are pulses or legumes that are a nutritional powerhouse. They help to lower cholesterol, can protect us from diabetes, and are high in fiber.
This fiber is key to digestive health and contributes to gut health and bowel movements. They are also a great source of plant-based protein. Many people use them as a meat alternative.
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Mediterranean Lentil Salad
This flavorful salad is a quick healthy side dish, or even a meal. It's good the day you make it, but even better the day after, making it a great make ahead dish!
Servings 8
Ingredients
- 1 cup lentils
- 8 cups water
- 2 cups cucumbers, large dice
- 2 cups cherry tomatoes, halved
- ½ cup red onion, large dice
- ½ cup chopped parsley
- ¾ cup feta
Greek vinaigrette
- ½ cup olive oil
- 2 tablespoons fresh squeezed lemon juice
- 2 tablespoons red wine vinegar
- 1 tablespoon minced garlic
- 1 teaspoon oregano
- 2 teaspoons dijon mustard
- ¼ teaspoon ground black pepper to taste also
- 1 tablespoon honey
- ½ teaspoon salt this is to taste. if you need more, add it
Instructions
- Rinse lentils well with cool water. Add lentils to a medium saucepan and pour in the water and ½ teaspoons salt.
- Cook until tender, but not mushy. You want them to hold their shape in the salad. Add more water if you need to during the cooking process.
- Once they are tender, drain and rinse with cool water. Set aside while you prep the rest.
- Combine all your chopped veggies in a bowl. Then once the lentils are cooled, add them in as well.
- Now, combine all ingredients for the dressing. Mix well and taste. If you need to, based on taste preferences, you can add more honey, or if you like it a little more salty, add in a little more salt.
- That is it! It's done!
- This will hold well in the fridge for up to 4-5 days. I do suggest if you are holding it longer than 5 days, to hold off on the dressing and cheese. It is much better this way!
- Now, sit back and enjoy. You deserve it!
Notes
- Do not overcook your lentils. You want them to be soft and tender, but not mushy. It is kind of a tricky little line, so just be careful.
- No processed foods here, only goodness! It cools them off quickly, keeping them from getting too mushy. It also cleans them off making them prettier to use in the salad.
- Meal prep tip: When making ahead of time or you know you will have leftovers, don't add the dressing or feta. It's best to wait until the day you plan on eating it to mix everything together.
Mary A Hicks says
Can't wait to try. Love lentils.
admin says
Let me know what you think Mary!