Lentil Salad Recipe – The Best Mediterranean-Inspired Salad You’ll Ever Try
If you’ve been craving a dish that’s healthy, hearty, and bursting with fresh flavor, look no further than a lentil salad. This power-packed dish isn’t just a side – it can be the main event. Whether you’re after a quick lunch, meal prep staple, or a crowd-pleasing picnic plate, lentil salad delivers. It combines nutrient-dense lentils with crisp veggies, herbs, and a zesty homemade dressing that brings it all together.
From its protein-rich base to endless customization options, you’ll see why this recipe deserves a place in your regular rotation. Don’t miss our Quinoa Salad if you’re exploring other nutritious salad ideas!
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Lentil Salad Recipe – The Best Mediterranean-Inspired Salad You’ll Ever Try
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Yield: Serves 4 to 6
- Category: Protein-Packed Salads
- Method: Tossed
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
This lentil salad recipe is a perfect make-ahead lunch or healthy side dish! It’s filled with fresh veggies, feta, olives, and a zingy lemon dressing.
Ingredients
For the Dressing:
1/4 cup extra-virgin olive oil
1/4 cup fresh lemon juice
3 garlic cloves, grated
1 teaspoon Dijon mustard
1 teaspoon Italian seasoning or za’atar
1 teaspoon sea salt
1/4 teaspoon ground cumin
Freshly ground black pepper, to taste
For the Salad:
2 1/2 cups cooked French green lentils (from 1 cup uncooked)
3 Persian cucumbers, thinly sliced into half-moons
3/4 cup yellow grape tomatoes, halved
1/2 cup diced red onion
4 lacinato kale leaves, stemmed and torn
4 red radishes, thinly sliced
Heaping 1/2 cup crumbled feta cheese
Heaping 1/2 cup green olives, pitted and halved
1/4 cup chopped fresh parsley
1/4 cup fresh mint leaves
Instructions
1. Prepare the dressing: In a large mixing bowl, whisk together the olive oil, lemon juice, garlic, mustard, Italian seasoning or za’atar, salt, cumin, and black pepper until well combined.
2. Combine the ingredients: Add the cooked lentils, cucumbers, tomatoes, red onion, kale, radishes, feta, and olives to the bowl with the dressing. Gently toss until all ingredients are evenly coated.
3. Finish and serve: Add parsley and mint, give the salad another toss, then taste and adjust seasoning as needed. Serve immediately or refrigerate for later use.
Why Lentil Salad is the Perfect Healthy Choice
Nutritional value of lentils in salad
Lentils are tiny legumes with enormous benefits. A single serving of lentils provides a solid source of plant-based protein, dietary fiber, and complex carbohydrates, making them ideal for sustained energy. They’re also rich in iron, folate, and polyphenols—antioxidants that support overall health.
Why lentils are a great plant-based protein source
Unlike some plant-based foods, lentils contain all nine essential amino acids. This makes them a complete protein when paired with grains or seeds. Their low glycemic index supports blood sugar stability, making lentil salad a smart choice for people managing diabetes or watching their carb intake.
Ingredients Breakdown for the Ultimate Lentil Salad
Choosing the best lentils: French green, brown, or red
Not all lentils behave the same. For salads, French green lentils are ideal. They hold their shape well after cooking and offer a slightly peppery flavor. Brown lentils can work in a pinch, but red lentils tend to become mushy and are better suited for soups.
Fresh vegetables and herbs that boost flavor
The freshness of ingredients takes this salad over the top. Cucumbers, grape tomatoes, red onions, radishes, and kale provide texture and flavor. Herbs like mint and parsley add brightness, while feta and olives introduce creaminess and a salty pop. All of this is unified by a homemade lemon-garlic vinaigrette.
Step-by-Step Guide: How to Make a Lentil Salad
Preparing lentils perfectly without turning mushy
Start with 1 cup of uncooked French green lentils. Rinse, then simmer them in water for 18–20 minutes until tender but still firm. Drain and cool before using in the salad.
Mixing the dressing and combining everything
In a large bowl, whisk together:
- ¼ cup olive oil
- ¼ cup fresh lemon juice
- 3 garlic cloves, grated
- 1 tsp Dijon mustard
- 1 tsp za’atar or Italian seasoning
- 1 tsp sea salt
- ¼ tsp ground cumin
- Freshly ground pepper to taste
Add in:
- 2½ cups cooked lentils
- 3 Persian cucumbers, sliced
- ¾ cup halved yellow grape tomatoes
- ½ cup diced red onion
- 4 torn kale leaves
- 4 sliced radishes
- Heaping ½ cup crumbled feta
- Heaping ½ cup green olives
Toss gently, add mint and parsley, then mix again. Serve immediately or chill.
Lentil Salad Variations You’ll Love
Mediterranean lentil salad with feta and olives
This version, featuring feta cheese and olives, leans into classic Mediterranean flavors. You can also add roasted red peppers or artichoke hearts for even more depth.
Vegan lentil salad: skip cheese and add avocado
To make it dairy-free, omit feta and add diced avocado or vegan feta. Capers or sun-dried tomatoes can replace olives for a similar briny hit.
What to Serve with Lentil Salad
Side dishes and pairings that go well with lentils
Lentil salad pairs wonderfully with grilled meats, falafel, pita bread, or grain bowls. It complements both light meals and hearty main courses.
Ideas for making it a full meal
To turn it into a complete dish, top it with a poached egg or serve it over quinoa. For an even heartier option, mix in roasted sweet potatoes or chickpeas.
Storage, Meal Prep, and Leftover Ideas
How to store lentil salad and keep it fresh
Lentil salad stores well in the fridge for up to 4 days in an airtight container. It’s a great option for meal prepping lunches throughout the week.
Using leftover lentil salad in wraps or bowls
Wrap it in a whole wheat tortilla or serve over greens for a simple grain bowl. Add a dollop of hummus for extra creaminess.
The Jennifer Aniston Salad vs. Lentil Salad
What’s in the Jennifer Aniston salad?
Jennifer Aniston’s viral salad includes bulgur, cucumbers, chickpeas, feta, red onion, and mint. It’s light, crunchy, and protein-packed—much like lentil salad.
How lentil salad compares nutritionally and in taste
Lentils offer more fiber and iron than bulgur or chickpeas. While both salads are fresh and herbaceous, lentil salad has a slightly earthier flavor and more texture variation. Check out our Italian Pasta Salad Guide for another refreshing spin on salad meals.
Frequently Asked Questions about Lentil Salad
How to make salad with lentils?
Cook lentils until tender, then combine them with chopped veggies, herbs, and a flavorful dressing. Toss everything gently and serve chilled or at room temp.
What is in the Jennifer Aniston salad?
Her famous salad features bulgur wheat, cucumbers, chickpeas, red onion, parsley, mint, lemon juice, olive oil, and feta.
What pairs well with lentils?
Lentils pair well with acidic dressings, feta cheese, olives, roasted vegetables, and grains like quinoa or farro.
Are lentils healthy or unhealthy?
Lentils are highly nutritious. They’re rich in protein, fiber, iron, and B vitamins, and they’re low in fat and calories, making them very healthy.
Final Thoughts on Why Lentil Salad Deserves a Spot in Your Weekly Menu
The versatility of lentil salads
Lentil salads are incredibly adaptable. You can change up the herbs, veggies, and proteins to suit your taste or dietary needs.
Tips to keep your salad routine exciting
Play with seasonings like za’atar, cumin, or smoked paprika. Add different toppings—like roasted nuts or grilled veggies—to switch it up.
Lentil salad is the kind of recipe that keeps on giving—delicious, healthy, and endlessly flexible.
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