I am certain that you will love the vibrant colours, refreshing flavours and contrasting textures in my Mediterranean Lentil Salad. We have a base of cooked brown lentils to which we add vegetables, feta, vibrant fresh herbs and a bright lemon dressing. It is flexible; you can vary the lentils or customise the salad with herbs or vegetables of your choice. It is a satisfying salad that is an ideal side dish to a light main course or perfect to enjoy as a light meal. You will be delighted to discover how easy it is to prepare.
Why You’ll Love This Recipe:
- It is made from simple ingredients that are readily available.
- It is a satisfying salad that is ideal for meat-free days.
- You can prepare it in advance, making it perfect for meal prep.
- Enjoy it while it is still warm or at room temperature.
- It is perfect for hot days when you want a satisfying meal that does not require turning the stove on.
- The salad is gluten-free and vegetarian.
Recipe Inspiration: lentils are an important ingredient in the Mediterranean Diet, and I love cooking with them as they are so easy to prepare, and they cook very quickly. They are a versatile, budget-friendly way to add protein to your meals. We have used them in our Lentil and Vegetable Stew and Italian Lentil Soup, so we were keen to develop this lovely salad.
Ingredients and Substitutions:
Please see the recipe card further along in the post for exact quantities of ingredients and the full method.
- Brown lentils: this small legume has a mild flavour that lends itself to being combined with more robust flavours. It is ideal for a salad as it holds its shape when cooked. It is important to use fresh lentils. Older lentils will take longer to cook and may shed some of their skins.
- Lebanese cucumber: these small cucumbers are sweet and juicy with a crunchy texture and are ideal for salads. They have very few seeds and a smooth skin that does not require peeling. Select those which are firm, with shiny, unblemished skin.
- Kalamata olives: these large, dark purple-black olives are meaty and add a tangy, salty element to the salad.
- Roasted red pepper/capsicum: we have used strips of our homemade Roasted Red Peppers. If you wish, you could use a commercial variety, but the flavour will not be the same, it will be more acidic.
- Red onion: they are especially suited to salads as their flavour is milder than brown onions and sweeter than white onions. Their lovely colour adds brightness and contrast to many dishes, and it is the ideal onion to serve raw.
- Feta: I use Greek feta made from a combination of sheep and goat milk, but you can use another feta that you enjoy eating.
- Flat leaf parsley: for the best flavour, we prefer this variety.
- Fresh mint: one of my favourite herbs, mint is sweet and refreshing. It is a versatile herb as it can be used in sweet or savoury dishes or drinks. I use it in many dishes, such as my Pea and Mint Frittata.
- Extra virgin olive oil: for the best flavour we use this oil from the first pressing of the olives. It is an essential component in Mediterranean cooking. Use the best olive oil that you have.
- Lemon juice: Freshly squeezed lemon juice adds acidity and balances the flavours in the salad.
- Sea salt and freshly ground black pepper: for the best result ensure that your salad is properly seasoned. Check that it is to your taste when all the ingredients and dressing are combined.
Variations:
Lentils: for the salad you could substitute green or the small, green French du Puy lentils as they hold their shape. Red lentils are not suitable as they tend to lose their shape and become mushy.
Tomatoes: although they add great colour, I have not used cherry tomatoes as they do not hold up well when made a day or two in advance. If you would like to add tomatoes, I suggest that you add them just before serving.
How To Make Mediterranean Lentil Salad:
Please see the recipe card further along in the post for exact quantities of ingredients and the full method.
1 – Cook the lentils:
Add the lentils to a large saucepan. Add the water and over high heat bring the water to a boil. Cook until the lentils are tender.
Drain the lentils and add to a large bowl. Add olive oil and lemon juice and combine. Set aside to cool slightly.
2 – Prepare the salad:
Add cucumber, olives, pepper, onion, feta and herbs. Toss gently to combine. Season to suit your taste with sea salt and freshly ground black pepper.
Hint: it is best if the lentils are dressed with olive oil and lemon juice while still warm as the warm lentils will absorb the flavours. However, it is better to add the remaining ingredients to slightly warm lentils so the feta doesn’t start to melt or the herbs wilt and darken.
Tips for Success, Storage and FAQs:
Yes, you can make it three days in advance. In fact, the flavours benefit from having time to develop and amalgamate. I recommend that you add the feta and fresh herbs just before serving. Store in an airtight container in the fridge.
The salad is best if served while still slightly warm (when it has been freshly made) or at room temperature. At fridge temperature, the flavours will be dulled by the cold. If you need to refrigerate it for a time, remove it about 20 minutes before serving.
To brighten the leftovers, I suggest adding some additional fresh herbs.
Top Tip:
Be careful not to overcook the lentils or they will look mushy. They should be cooked, but still holding their shape.
Serving Suggestions:
This delicious Mediterranean Lentil Salad is extremely versatile and can be enjoyed in many ways, such as:
- Enjoy it as a light, meat-free meal. It works well with our Spelt Focaccia on the side.
- Serve it as a side dish. It is ideal alongside our Mediterranean Marinated Chicken Breast or Marinated Lamb Backstrap.
- It travels well so take to a potluck or pack in lunch boxes.
This Mediterranean Lentil Salad has a perfect combination of vibrant flavours and contrasting textures. I hope that you enjoy it as much as I do. Please let me know if you try it.
Alex xx
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Mediterranean Lentil Salad
Please note:
For accuracy, when weights are provided, we recommend weighing your ingredients. This will produce the best results. All oven temperatures listed are for fan forced.
Ingredients
For the Lentils:
- 1 cup (200 g) dried brown lentils See Notes 1 and 2
- 3 cups (750 ml) water
For the Salad:
- 1 medium Lebanese cucumber – cut into small cubes
- ½ cup (80 g) Kalamata olives – pitted and halved
- ½ cup roasted capsicum/red bell pepper – sliced, about 1 large See Note 3
- ½ medium red onion – finely chopped
- ½ cup (100 g) feta cheese – cut into small cubes
- ½ cup fresh mint leaves – finely sliced See Note 4
- ½ cup flat leaf parsley leaves – finely sliced
- sea salt and freshly ground black pepper – add to taste See Note 5
For the Dressing:
- ¼ cup (60 ml) extra virgin olive oil See Note 6
- 1 tablespoon (20 ml) lemon juice – freshly squeezed See Note 7
Instructions
- Add the lentils and water to a large saucepan. Over high heat, bring the water to a boil.Lower the heat, cover the saucepan and cook for about 8-10 minutes, or until the lentils are tender. (See Note 2)
- Drain the lentils well and add to a large bowl. While the lentils are still hot, add the olive oil and lemon juice and mix to combine. This will help the lentils to absorb the flavours.Set aside for 10 minutes to allow the lentils to cool a little.
- Add cucumber, olives, pepper, onion, feta and herbs. Toss gently to combine. Season to suit your taste with sea salt and freshly ground black pepper.
- Serve while still warm or refrigerate in an airtight container for up to three days.
Notes
- Lentils: we have used brown lentils as they hold their shape well, but you could substitute them with green lentils or the small, green French du Puy lentils as they also hold their shape. Red lentils are not suitable as they tend to lose their shape and become mushy.
- Cooking time: this will vary depending on the type of lentil that you use and the age of the lentils. We recommend fresh lentils; older lentils will take longer to cook and may shed their skin.
- Capsicums/peppers: we use our Homemade Roasted Capsicums for this recipe.
- Herbs: roll the herbs up tightly, and using a sharp knife, finely slice across them. You may have to do this in batches. A sharp knife will cut cleanly and not bruise the leaves.
- Seasoning: adjust the seasoning to your liking – we recommend using freshly ground black pepper and sea salt flakes for the best flavour.
- Olive oil: for the best flavour, we have used extra-virgin olive oil. Use the best olive oil that you have.
- Tablespoon: we use a standard Australian tablespoon which is 20 ml (4 teaspoons). For readers located elsewhere in the world, please use 1 tablespoon + 1 teaspoon for each listed tablespoon.
- Make ahead and storage: you can make it three days in advance. In fact, the flavours benefit from having time to develop and amalgamate. I recommend that you add the feta and fresh herbs just before serving. Store in an airtight container in the fridge.
- Freshening leftovers: to brighten the leftovers, I suggest adding some fresh herbs just before serving.
- Freezing: this recipe is not suitable for freezing.
Nutrition Estimate:
Nutritional Disclaimer:
The nutritional information is an estimate only, and is derived from online calculators. For accurate results, we recommend calculating the nutritional information based on the ingredients and brands you use.
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