Mediterranean Lentil Salad

This lentil salad is full of Mediterranean flavors with it’s many herbs and the lemony dressing. It is loaded with veggies and this salad really does hold up well and great for meal prep thanks to the lentils which soak up the flavors from the dressing. It is rich in fiber and plant protein and makes the perfect side for anything off the grill but can also be a hearty filling lighter main great for lunches.

Why You Will Love This Salad

• This vibrant salad has Mediterranean flavor. It’s made with fresh vegetables. The salad dressing is very simple one with a good balance or lemony, herby and sweet flavors.
• The lentils provide loads of protein to this recipe, this salad will also definitely help you get your veggies in for the day
• Simple recipes are always the best! It takes only minutes of prep and to put together
  
  

Lentil Salad Recipe Ingredients

• LENTILS: For the best texture in a salad, use canned brown lentils or French green lentils. They hold their shape well. Black lentils (beluga) are also excellent for salads. Avoid red lentils or yellow lentils, as they turn mush. Drain and rinse them well before adding to salad. Feel free to cook your own for this recipe too - see recipe notes below recipe about amounts. If you would like to add in some chickpeas for extra texture and plant protein you can.
• CUCUMBER: Love the fresh cooling crunch they add to this salad. Use half of an English cucumber or 1-2 small Persian cucumbers.
• TOMATOES: We like to use grape tomatoes for this salad because they are denser, and less watery and hold their shape better than cherry tomatoes and great in salads especially if you are making a big batch for meal prep.
• BELL PEPPER: Use any color you like. They too add delicious sweet crunch to the salad. We love the flavor of red bell pepper so that is what we used.
• RADISHES: They are optional but we love adding them. They add a much-needed jolt of vibrant crunch, a peppery bite, and striking visual color to salads.
• RED ONION & GARLIC: They add so much flavor to the salad and the dressing. If you prefer to use shallots for the red onion you can. We use fresh garlic in the dressing but you can use dried or granulated if you prefer
• WALNUTS: Nuts are optional but we love the flavor and texture they give the salad. Feel free to use chopped almonds or pistachios instead if you wish.
• OLIVES: They add briny flavor to the salad. Use green olives or Kalamata olives or a blend of whatever varieties you like.
• FRESH HERBS & SPICES: We use a combination of fresh flat-leaf parsley (you could also use curly parsley), fresh mint and dill for a very fresh flavor but really you can use any fresh herbs or herb blend you like - we also like this salad with cilantro. For spices in the dressing we added a little oregano and a pinch of cumin or we sometimes like to use coriander. Not everyone loves those two so that is why they are listed as optional.
• FETA CHEESE: We love the briny salty flavor feta cheese adds but you can easily toss in whatever cheese you like - like goat cheese, Parmesan cheese or even baby pearl mozzarella.
• OLIVE OIL: We use extra virgin olive oil for the dressing/ vinaigrette.
• LEMON JUICE & LEMON ZEST: Freshly squeezed lemon juice is best for the dressing. Adjust amount to taste. The lemon zest is optional but it adds so much more lemony flavor.
• RED WINE VINEGAR: Combining lemon juice and red wine vinegar provides a balanced, layered acidity. The vinegar brings a robust, sharp “zing” to your dressing, while the fresh lemon juice softens that intensity and adds a bright, zesty aroma. Feel free to swap it out for white wine vinegar or apple cider vinegar if you prefer.
• HONEY: The honey balances out the dressing. If you prefer a little sugar or maple syrup you can swap the honey out for those.
• DIJON MUSTARD: Dijon mustard acts as a binder (emulsifier) in salad dressings, forcing oil and vinegar to combine into a smooth, creamy texture without separating. It also adds a sharp, tangy flavor to it.
• OPTIONAL ADD INS: We often like to add diced or slice avocado for a nice creamy texture. We also love to toss in some baby greens like arugula, micro greens, baby kale or spinach or spring mix.
  
  

How to Make Mediterranean Lentil Salad

1. Prepare Dressing: In a medium bowl, or mason jar whisk or shake all dressing ingredients until combined.
2. Prepare Salad: In a large bowl add the lentils, and remaining salad ingredients.
3. Assemble Salad: Pour the dressing over the salad. Toss gently. Season with salt and pepper as needed.
   
   

How to Meal Prep Salad?

You can absolutely make this Lentil salad ahead up to 1 day in advance making it a great meal prep for summer parties/BBQs or as part of your weekday meals

1. Prep veggies: Add all ingredients except dressing to a salad bowl. Feel free to portion out into several containers if meal prepping. (The veggies tomatoes especially, release water or liquid when they are introduced to salt or dressing and get soggy)
2. Make dressing: Whisk or shake ingredients together.
3. Store: Cover and refrigerate both separately until ready to serve, up to 1-2 days ahead.
4. Before serving: Add greens or micro greens to salad before serving and combining. Shake the dressing in case the spices and garlic have settled to the bottom then pour into salad and toss gently to combine.
   
   

Lentil Salad Storage

Store leftover lentil salad in an airtight container and refrigerate for up to 3-5 days. Although the veggies in the lentil salad are at their best within the first day the salad itself gets better over time especially the lentils which soak up all the delicious flavor from the dressing. That being said the veggies we used in this lentil salad are robust enough to keep from getting too soggy even after 1-2 days of being dressed.

More Cooling Simple Fresh Summer Salads You Will Love:

• Greek Cucumber Salad
• Marinated Tomato Salad (Italian Tomato Salad)
• Watermelon Feta Salad
• Cucumber Chickpea Salad
• Creamy Cucumber Salad
• Peach and Tomato Salad
• Chickpea Avocado Salad
• Classic Greek Lettuce Salad (Maroulosalata)
• Classic Greek Village Salad (Horiatiki)