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Mediterranean lentil salad in a bowl.
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Mediterranean Lentil Salad

This Mediterranean lentil salad has tomatoes, cucumbers, chickpeas, olives and feta. Dressed in a zesty red wine vinaigrette, it's perfect for meal prep, picnics or a vegetarian main dish.
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Salads
Cuisine: Mediterranean
Servings: 4
Author: Paige Adams

Ingredients

For salad

  • 1/2 cup black lentils, rinsed
  • 1/2 teaspoon kosher salt
  • Water
  • 1 15 ounce can chickpeas, drained and rinsed
  • 1 pint cherry tomatoes or grape tomatoes, halved
  • 1 bell pepper, diced
  • 1/2 pound diced cucumbers
  • 1/2 cup halved pitted kalamata olives
  • 1/4 cup finely diced red onions
  • 8 ounces feta cheese, cut into 1/4-inch to 1/2-inch cubes
  • 2 tablespoons chopped parsley

For vinaigrette

  • 1 garlic clove, minced
  • 1 tablespoon whole grain mustard
  • 1/4 teaspoon dried oregano
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1 lemon, juice
  • 2 tablespoons red wine vinegar
  • 1/4 cup olive oil

Instructions

  • Place the lentils and 1/2 teaspoon salt in a medium saucepan and cover with water by 1 inch. Bring to a boil and then reduce to a low simmer with the lid partially on the saucepan. Cook for 15-20 minutes until the lentils are just tender. Taste them to check their doneness after 15 minutes. Once the lentils are ready, pour them into a strainer and rinse with cold water. 
  • In a large bowl, combine the lentils, chickpeas, tomatoes, bell peppers, cucumbers, olives, red onions, feta and parsley.
  • To make the vinaigrette, whisk the garlic, mustard, oregano, 1/2 teaspoon kosher salt, pepper, lemon juice, red wine vinegar and olive oil.
  • Drizzle the vinaigrette into the salad, tossing to combine.

Notes

You can store leftovers in the fridge up to 4 days. Keep the salad and extra vinaigrette in separate airtight containers. Let the dressing sit out at room temperature for 15 minutes before adding to the salad.
Optional Additions
  • Leafy greens: kale, arugula, romaine or spinach.
  • Hard-boiled eggs, chopped or sliced
  • Nuts: chopped toasted walnuts or almonds.
  • Chicken, shrimp or salmon

Nutrition

Calories: 284kcal | Carbohydrates: 19g | Protein: 11g | Fat: 19g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 10g | Cholesterol: 34mg | Sodium: 1035mg | Potassium: 350mg | Fiber: 6g | Sugar: 4g | Vitamin A: 1371IU | Vitamin C: 57mg | Calcium: 231mg | Iron: 3mg