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Mediterranean lentil salad

Mediterranean Lentil Salad: A Vibrant Protein-Packed Delight

This Mediterranean lentil salad is a colorful, nutritious dish, perfect for busy weeknights or lazy weekends, packed with protein and robust flavors.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 320

Ingredients
  

For the Salad
  • 1 cup brown lentils uncooked
  • 1 cup feta cheese can substitute with avocado for vegan
  • 1 cup pomegranate arils can substitute with diced apples or dried cranberries
  • 1 medium cucumber can substitute with zucchini or bell peppers
  • 1 cup chopped tomatoes cherry tomatoes recommended
  • 1/2 medium red onion can use green onions for a milder flavor
  • 1/2 cup sliced Kalamata olives can substitute with green olives
  • 1/4 cup chopped parsley can substitute with basil or cilantro
  • 1/4 cup chopped mint
For the Dressing
  • 2 cloves garlic minced, can substitute with garlic powder
  • 1 large lemon juiced
  • 3 tablespoons olive oil can substitute with avocado oil
  • 1 tablespoon honey can substitute with maple or agave syrup
  • to taste chili flakes
  • to taste oregano

Equipment

  • Pot
  • Mixing bowl
  • Whisk
  • knife
  • cutting board

Method
 

Step-by-Step Instructions
  1. Rinse 1 cup of uncooked brown lentils under cold water. Combine lentils with 3 cups of water and a pinch of salt in a pot. Bring to a boil, reduce heat, and simmer for approximately 25 minutes until tender. Drain excess liquid.
  2. In a small bowl, combine 2 minced garlic cloves, the juice of 1 lemon, 3 tablespoons of olive oil, and honey. Add chili flakes and oregano. Mix well and set aside.
  3. In a large mixing bowl, add cooked lentils (cooled to room temp). Fold in 1 cup pomegranate arils, 1 diced cucumber, 1 cup chopped tomatoes, 1/2 finely chopped red onion, and 1/2 cup sliced Kalamata olives. Stir in 1/4 cup of chopped parsley and mint.
  4. Drizzle dressing over the salad and gently toss to coat. Serve on a platter or individual bowls, topped with crumbled feta cheese.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 42gProtein: 14gFat: 12gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gCholesterol: 10mgSodium: 300mgPotassium: 600mgFiber: 15gSugar: 5gVitamin A: 500IUVitamin C: 15mgCalcium: 150mgIron: 3mg

Notes

Lentils should maintain their shape for the best texture. Use fresh produce for maximum flavor.

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