Mediterranean Lentil Salad (Print version)
A vibrant, protein-packed lentil creation featuring crisp vegetables and a zesty lemon-olive oil dressing. Ideal for a light meal.
# What you need:
→ Lentils
01 - 1 cup dried green or brown lentils, rinsed
02 - 3 cups water
03 - 1 bay leaf
→ Vegetables
04 - 1 cup cherry tomatoes, halved
05 - 1 small cucumber, diced
06 - 1/2 red onion, finely chopped
07 - 1/2 cup roasted red peppers, diced
08 - 1/4 cup Kalamata olives, pitted and sliced
09 - 1/4 cup fresh parsley, chopped
10 - 2 tablespoons fresh mint, chopped (optional)
→ Dressing
11 - 1/4 cup extra-virgin olive oil
12 - 2 tablespoons freshly squeezed lemon juice
13 - 1 teaspoon Dijon mustard
14 - 1 garlic clove, minced
15 - 1/2 teaspoon dried oregano
16 - 1/2 teaspoon sea salt
17 - 1/4 teaspoon freshly ground black pepper
→ Optional Additions
18 - 1/3 cup crumbled feta cheese (omit for vegan option)
# Directions:
01 - In a medium saucepan, combine the dried green or brown lentils with 3 cups of water and the bay leaf. Bring the mixture to a boil, then reduce the heat to a simmer. Cook uncovered for 20 to 25 minutes, or until the lentils are tender yet retain their shape. Drain the cooked lentils, remove and discard the bay leaf, then rinse under cold water to cool them completely. Ensure they are thoroughly drained.
02 - In a large mixing bowl, combine the cooled lentils with the halved cherry tomatoes, diced cucumber, finely chopped red onion, diced roasted red peppers, pitted and sliced Kalamata olives, and chopped fresh parsley. Incorporate the chopped fresh mint at this stage if desired.
03 - In a small bowl or jar, whisk together the extra-virgin olive oil, freshly squeezed lemon juice, Dijon mustard, minced garlic clove, dried oregano, sea salt, and freshly ground black pepper until fully emulsified and well combined.
04 - Pour the prepared dressing over the lentil and vegetable mixture in the large bowl. Gently toss all ingredients to ensure even coating. Taste and adjust the seasoning as needed to your preference.
05 - If desired, sprinkle crumbled feta cheese over the salad just before serving. (Omit for a vegan preparation).
06 - For optimal flavor development, chill the salad in the refrigerator for a minimum of 15 minutes. Serve chilled or at room temperature.
# Expert advice:
01 -
- It's like a little ray of Mediterranean sunshine in a bowl, instantly brightening any meal.
- You'll find yourself craving this perfect blend of earthy lentils and crisp, zesty vegetables, making healthy eating feel utterly effortless.
02 -
- Always rinse lentils thoroughly after cooking with cold water. It stops the cooking process and keeps them from becoming mushy.
- Don't be shy with the lemon juice in the dressing. Its brightness is key to the salad's refreshing character.
03 -
- For the crispiest cucumber and red onion, store them in ice water for 10-15 minutes before adding to the salad. Drain very well.
- If you're making this ahead, keep the dressing separate and add it just before serving for the freshest taste and texture.