Mediterranean Lentil Salad
Servings: people
This Mediterranean lentil salad is a fresh, protein-rich dish packed with colorful veggies, creamy feta, and a zesty marinade. It’s quick to prepare, naturally nourishing, and perfect for healthy lunches, weeknight dinners, or make-ahead meals.
Ingredients
- 2 cans lentils 15 oz / 400 g each can or 3 cups cooked brown or green lentils
- 2 cups cherry tomatoes quartered
- 1 cup bell peppers green or yellow — diced
- 1½ cups cucumber diced
- ½ red onion
- ⅓ cup Kalamata olives
- 4 ounces feta cheese
For the Dressing
- 4 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar or apple cider vinegar
- 1 tablespoon Dijon mustard or yellow mustard
- 1 tablespoon honey
- 1 teaspoon dried oregano
- ½ teaspoon salt or to taste + black pepper
Instructions
- Make the Dressing: In a large mixing bowl, whisk together 4 tablespoons extra virgin olive oil, 2 tablespoons red wine vinegar, 1 tablespoon Dijon mustard, 1 tablespoon honey, 1 teaspoon dried oregano, ½ teaspoon salt, and black pepper until smooth and well combined.
- Marinate the Lentils: Add 2 cans lentils (drained, rinsed, and shake excess water off) directly into the bowl with the dressing. Stir well so every lentil soaks up the flavors. Let them sit while you prepare the vegetables.
- Chop and Add Vegetables: Chop 1 cup bell peppers 1½ cups cucumber, 2 cups cherry tomatoes, and slice ½ red onion and ⅓ cup Kalamata olives. Add everything to the bowl with the lentils and toss gently.
- Finish with Feta: Crumble in 4 ounces feta cheese and give the salad one final toss. Serve it right away for a bright and zesty dish, or cover and chill in the fridge.
Notes
Substitutions
- Lentils → Black lentils, French green lentils, or any cooked lentils you have on hand.
- Cherry tomatoes → Grape tomatoes or chopped heirloom tomatoes for a brighter, summer twist.
- Bell pepper → Roasted red peppers or raw zucchini for a softer bite.
- Cucumber → Persian or English cucumber for a milder flavor.
- Red onion → Shallots for sweetness or green onions for something lighter.
- Kalamata olives → Green olives or capers for that briny punch.
- Feta cheese → Goat cheese, ricotta salata, or plant-based feta for a gluten free salad recipe.
- Olive oil → Avocado oil or walnut oil for a nutty flavor.
- Red wine vinegar → Apple cider vinegar, lemon juice, or white balsamic for softer acidity.
- Dijon mustard → Yellow mustard or whole grain mustard for texture.
- Honey → Maple syrup or agave nectar to keep it vegan.
- Dried oregano → Thyme, marjoram, or Italian seasoning.
- Drain the lentils well → Dry lentils soak up the marinade and keep the salad from turning watery.
- Let them marinate → Even 20–30 minutes deepens the flavor for a bold lentil salad with feta.
- Chop veggies evenly → Uniform pieces mean every bite is balanced and colorful.
- Pick ripe tomatoes → Sweet cherry or grape tomatoes keep it juicy—perfect for a summer lentil salad.
- Don’t skip the feta → Creamy, salty feta ties it all together (plant-based works too!).
- Serve chilled or room temp → Great for meal prep, picnics, or quick lunches.
- Naturally gluten free → Lentils make this a no-fuss gluten free salad recipe.
