Mediterranean lentil salad is full of bright flavors and fresh veggies. If you are looking for meal prep recipes, this protein and fiber rich Greek lentil salad is it.
TABLE OF CONTENTS - Jump to any section:
Why you'll love this lentil salad
Mediterranean lentil salad has incredible layers of flavor and is also protein and fiber rich. Crisp veggies add bright colors and texture, and the sun dried tomato dressing adds bold flavor.
While we love our warm and cozy lentil soup with basil sauce, this salad is a cool way to enjoy lentils.
You know when you already have lunch planned, ready, or packed and you cannot stop thinking about it because you love that food so much? That is this lentil salad. I find myself thinking about this salad when I know it is in the fridge.
This lentil salad is a perfect meal prep recipe, because it holds up well in the fridge for days. We love to enjoy this with lunches or dinners during busy weeks.
Best lentils for salad
French lentils, or Du Puy lentils, are the best lentils for salads. Green lentils are similar to French and are another good lentil for salads, and also often more economical. French and green lentils have a similar cooking time.
I usually cook the lentils the day before I make this lentil salad, so they can sufficiently chill overnight. Cooking lentils is an easy step in this recipe, and having them ready to go makes the rest of the method pretty quick. For a shortcut in this recipe, you can purchase ready to eat cooked lentils.
How to cook lentils
Lentils do not need to be soaked before cooking, but soaking for a couple hours may reduce the overall boiling time. Soaking may also improve digestion.
Cooking times for lentils vary by color. Cooking times can also vary based on age of the lentils and the type of pot / lid they are cooked in. I have made this lentil soup recipe for years, and the times vary because of the lentils.
- French lentils: 35 - 45 minutes
- Green lentils: 35 - 45 minutes
- Black / Beluga lentils: 20 - 30
- Whole red or brown lentils: 25 - 30 minutes
- Split red lentils: 8 - 10 minutes
To cook lentils:
- Add the lentils to a fine mesh strainer and pick through for debris.
- Rinse the lentils or soak for 1 - 2 hours.
- Add water and rinsed lentils to a Dutch oven or large pot. Use a 3:1 ratio of water to lentils. To make lentils for this salad, use 3 cups water and 1 cup lentils, as they should double in size.
For more great information, read about all types of lentils and what to do with them.
What to serve with Mediterranean lentil salad
First, if you cannot find the dairy free feta in stores or would rather make your own, this recipe works with vegan goat cheese as well.
For a pairing that makes a complete protein, serve this fragrant saffron rice alongside this lentil salad.
This bright lentil salad and a bowl of tomato orange soup is a perfect pairing, just add a warm crusty baguette. A batch of warm crispy coconut tofu is a tasty topper to this salad for extra protein.
Another soup option we love in the summer is this fresh corn gazpacho. The fresh flavors are a compliment to the bold flavors in this Greek lentil salad. Instead of a crusty baguette, these cheesy broccoli muffins are a tasty option, and super fun when you see what is hiding inside...
How long does this lentil salad last?
My rule for maximum flavor and freshness is to enjoy this lentil salad within three days.
Refrigerate leftovers in a glass container with a tightly fitting lid.
Did you make this Greek lentil salad?
Follow spabettie on Instagram and tag us with #spabettie
We love seeing your recipe photos and remakes - thank you!
Mediterranean Lentil Salad
Brimming with bright flavors and fresh veggies, this protein and fiber rich lentil salad is a perfect meal prep recipe.
Ingredients
Sun Dried Tomato Dressing
- ½ cup water
- ⅓ cup red wine vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon maple syrup
- ¼ cup sun dried tomatoes in oil
- ¼ cup sun dried tomato oil
- 1 garlic clove
- ½ teaspoon sea salt
Lentil Salad
- 2 cups cooked French lentils, chilled *see notes for cooking times
- 1 cup kalamata olives, pitted and sliced
- 2 Persian cucumbers, diced
- 1 cup cherry tomatoes, sliced
- 1 cup fresh arugula
- ½ red onion, peeled and diced
- 1 small bunch fresh dill, trimmed minced (about ¼ cup)
- 1 bunch fresh parsley, trimmed and minced (¼ cup)
- 1 bunch fresh oregano, trimmed and minced ¼ cup)
- ⅓ cup vegan feta cheese, crumbled
Instructions
Sun Dried Tomato Dressing
In a food processor or blender jar, combine the dressing ingredients. Blend at highest speed until smooth. Set aside.
Lentil Salad
Add all of the salad ingredients to a large bowl.
Pour the dressing evenly over the salad ingredients. Toss well to combine.
Refrigerate until ready to serve.
Notes
Best lentils for salad
French lentils, or Du Puy lentils, are the best lentils for salads. Green lentils are similar to French and are another good lentil for salads, and also often more economical. French and green lentils have a similar cooking time.
I usually cook the lentils the day before I make this lentil salad, so they can sufficiently chill overnight. Cooking lentils is an easy step in this recipe, and having them ready to go makes the rest of the method pretty quick. For a shortcut in this recipe, you can purchase ready to eat cooked lentils.
How to cook lentils
Lentils do not need to be soaked before cooking, but soaking for a couple hours may reduce the overall boiling time. Soaking may also improve digestion.
Cooking times for lentils vary by color. Cooking times can also vary based on age of the lentils and the type of pot / lid they are cooked in. I have made this lentil soup recipe for years, and the times vary because of the lentils.
- French lentils: 35 - 45 minutes
- Green lentils: 35 - 45 minutes
- Black / Beluga lentils: 20 - 30
- Whole red or brown lentils: 25 - 30 minutes
- Split red lentils: 8 - 10 minutes
To cook lentils:
- Add the lentils to a fine mesh strainer and pick through for debris.
- Rinse the lentils or soak for 1 - 2 hours.
- Add water and rinsed lentils to a Dutch oven or large pot. Use a 3:1 ratio of water to lentils. To make lentils for this salad, use 3 cups water and 1 cup lentils, as they should double in size.
What to serve with Mediterranean lentil salad
For a pairing that makes a complete protein, serve this fragrant saffron rice alongside this lentil salad.
This bright lentil salad and a bowl of tomato orange soup is a perfect pairing, just add a warm crusty baguette. A batch of warm crispy coconut tofu is a tasty topper to this salad for extra protein.
Another soup option we love in the summer is this fresh corn gazpacho. The fresh flavors are a compliment to the bold flavors in Mediterranean lentil salad. Instead of a crusty baguette, these cheesy broccoli muffins are a tasty option, and super fun when you see what is hiding inside...
How long does this lentil salad last?
My rule for maximum flavor and freshness is to enjoy this lentil salad within three days.
Refrigerate leftovers in a glass container with a tightly fitting lid.
Recommended Products
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Nutrition Information:
Yield:
6Serving Size:
1Amount Per Serving: Calories: 188Total Fat: 7gSodium: 448mgCarbohydrates: 14gFiber: 10gSugar: 4gProtein: 11g
nutrition calculations results vary by calculator, are for informational purposes only, and are not intended to replace medical advice or treatment.
about Kristina:
Kristina is spabettie! She found cooking at an early age, and created spabettie in 2010 to share vegan recipes. Kristina turned her culinary training into sharing vibrant vegan food! Read more...
spabettie / Kristina Sloggett is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.
Leave a Reply