Flavor-Packed Mediterranean Lentil Salad Recipe : Healthy & Hearty

If you’re looking for a wholesome, satisfying, and flavor-packed salad that checks all the boxes—protein-rich, fiber-filled, and Mediterranean-diet approved—this Mediterranean Lentil Salad is the one. Bursting with vibrant vegetables, herbs, olive oil, and tender lentils, this salad is more than a side dish—it’s a complete meal.

Whether you’re prepping lunches for the week or creating a crowd-pleasing side for dinner, this salad delivers nourishment and flavor in equal measure. It’s a delicious companion to dishes like our Mediterranean Chickpea & Feta Salad or a plant-based twist on Quinoa Salad with Feta and Olives.

Let’s break down why this dish deserves a spot in your regular meal rotation.

Save

What Makes This a True Mediterranean Salad?

The Mediterranean diet isn’t just a passing trend—it’s a lifestyle rooted in real, whole ingredients. This Mediterranean Lentil Salad checks every box: it’s plant-forward, rich in healthy fats (hello, olive oil!), and brimming with fresh produce.

Common traits of a Mediterranean salad include:

• Use of legumes like lentils or chickpeas
• Heart-healthy olive oil as the primary fat
• A focus on fresh herbs and seasonal vegetables
• Balanced seasoning with citrus, vinegar, and spices
• Often topped with cheese like feta (optional here)

Explore more easy ideas in our collection of Easy Mediterranean Diet Recipes.

Health Benefits of Lentils in Mediterranean Diet Recipes Dinners

Lentils are one of the unsung heroes of the Mediterranean diet. They’re inexpensive, versatile, and nutritionally powerful. Here’s why they’re a perfect fit:

• Rich in plant-based protein – helps maintain energy and supports muscle health
• High in dietary fiber – great for digestion and heart health
• Packed with iron, folate, and B vitamins – essential nutrients for overall wellness
• Naturally low in fat and cholesterol-free

Combining lentils with olive oil and fresh vegetables creates a balanced meal ideal for Mediterranean diet recipes dinners.

Ingredients You’ll Need for Mediterranean Lentil Salad

Here’s what you need to make this delicious salad:

• 1 cup dry French green lentils or brown lentils
• 3 cups water or vegetable broth
• 1 English cucumber, diced
• 1 cup cherry tomatoes, halved
• ½ red onion, finely diced
• ½ cup fresh parsley, chopped
• ¼ cup fresh mint or dill (optional)
• ¼ cup crumbled feta cheese (optional)
• ¼ cup kalamata olives, halved (optional)

Dressing:

• ¼ cup extra virgin olive oil
• 2 tablespoons red wine vinegar or lemon juice
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• Salt and pepper, to taste

Looking for a variation? Try our Vegetarian Mediterranean Rice Salad or this refreshing Mediterranean Grilled Feta Quinoa Salad.

Step-by-Step: How to Make the Perfect Lentil Salad

Step 1: Cook the lentils
Rinse the lentils and combine them with water or broth in a saucepan. Bring to a boil, then reduce heat and simmer for 20–25 minutes, or until just tender. Drain and let cool.

Step 2: Make the dressing
Whisk together olive oil, vinegar or lemon juice, mustard, garlic, salt, and pepper in a small bowl or jar.

Step 3: Combine the ingredients
In a large bowl, mix the cooked lentils with chopped cucumber, tomatoes, onion, herbs, feta (if using), and olives.

Step 4: Add dressing and toss
Pour the dressing over the salad and toss gently to coat all ingredients. Taste and adjust seasoning as needed.

Step 5: Let it chill
Refrigerate for 30 minutes to allow the flavors to meld—or serve immediately at room temperature.

Save

Tips for Cooking Lentils That Hold Their Shape

• Use French green lentils (lentilles du Puy) or brown lentils—they hold shape better than red or yellow lentils
• Don’t overcook—start checking for doneness around 18 minutes
• Avoid adding salt during cooking—it can toughen the skins
• Drain well and let lentils cool completely before mixing

For more lentil inspiration, check out our full collection of Lentil Recipes.

How to Customize: Add Feta, Olives, or Go Quinoa-Based

This recipe is easily adaptable:

• For more protein: Add chickpeas, grilled tofu, or hard-boiled eggs
• For creamy texture: Stir in cubed avocado or a dollop of hummus
• For a quinoa twist: Swap lentils for cooked quinoa or mix both
• For a low-carb version: Add more leafy greens like spinach or arugula
• Add grilled ingredients: Roasted bell peppers, eggplant, or zucchini make excellent additions

For a North African variation, try our Meal Prep Moroccan Quinoa Salad.

Make-Ahead & Meal Prep Tips for Lentil Salads

• Cook lentils ahead and store in the fridge for 3–4 days
• Prep veggies in advance, but store tomatoes separately
• Keep dressing separate until ready to serve
• Layer in jars for easy, portable lunches

Browse more make-ahead friendly Mediterranean salads for your weekly menu.

Pair It With: What to Serve Alongside Mediterranean Lentil Salad

This salad pairs beautifully with:

• Grilled chicken or fish
• Stuffed bell peppers
• Greek Roasted Potatoes
• Homemade Pita Bread
• Falafel and Tzatziki

Lentil Recipes vs. Quinoa Salad with Feta and Olives – Which One’s Best?

Both are Mediterranean staples—but serve different purposes. Check out our in-depth Mediterranean Quinoa Salad for a fresh, feta-packed alternative to lentils.

Variations: Moroccan Quinoa Salad and Chickpea & Feta Versions

Try these alternate versions:

• Moroccan Quinoa Salad
• Mediterranean Chickpea & Feta Salad
• Lentil and Rice Salad

These variations offer unique flavor profiles while staying true to Mediterranean principles.

Storage, Shelf Life, and Freshness Tips

• Store salad in airtight containers for 3–4 days
• Keep feta or tomatoes separate if prepping ahead
• Freeze cooked lentils alone for future use
• Fresh herbs are best added day-of

Common Mistakes to Avoid When Making Lentil Salad

• Overcooking lentils
• Using red or yellow lentils
• Adding dressing too early
• Skipping acidity or herbs
• Not seasoning enough

Save

FAQs About Lentils, Mediterranean Diet, and Gluten-Free Swaps

Can I use canned lentils?
Yes—rinse well and reduce added salt.

Is this gluten-free?
Yes, naturally gluten-free as written.

How long does it last in the fridge?
3–4 days with proper storage.

Is it vegan?
Yes, if you skip the feta or use a vegan version.

Try This Mediterranean Lentil Salad and Explore More Easy Recipes

This Mediterranean Lentil Salad is vibrant, hearty, and endlessly versatile—perfect for meal prep, potlucks, or simple dinners. It aligns beautifully with the Mediterranean diet, making it a nourishing and practical option for any season.

Loved it? Explore our Easy Mediterranean Diet Recipes and don’t forget to subscribe for more healthy dishes inspired by real ingredients.

Print