This Mediterranean Lentil and Feta Salad is a perfect combination of hearty lentils, crisp vegetables, and tangy feta cheese. It’s packed with plant-based protein, fiber, and essential vitamins, making it a refreshing and nutritious meal. Serve it as a light lunch, a side dish, or a meal prep option for the week!
- Total Cooking Time: 25 minutes
- Prep Time: 10 minutes
- Cooking Time: 15 minutes
- Servings: 4
Ingredients
- 1 cup green or brown lentils, rinsed
- 3 cups water or vegetable broth
- ½ tsp salt
- 1 cup cherry tomatoes, halved
- 1 small cucumber, diced
- ½ red onion, thinly sliced
- ¼ cup fresh parsley, chopped
- ¼ cup fresh mint, chopped
- ½ cup feta cheese, crumbled
- ¼ cup Kalamata olives, sliced (optional)
For the Dressing:
- 3 tbsp extra virgin olive oil
- 1 tbsp red wine vinegar
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 clove garlic, minced
- ½ tsp dried oregano
- Salt and black pepper to taste
Alternative: You can replace feta cheese with goat cheese for a creamier texture.
Step-by-Step Instructions
- In a medium saucepan, bring water or vegetable broth to a boil. Add lentils and salt, reduce heat, and let simmer for 15 minutes or until tender but not mushy. Drain and let cool.
- While the lentils cool, prepare the dressing by whisking together olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, oregano, salt, and black pepper in a small bowl.
- In a large salad bowl, combine the cooked lentils, cherry tomatoes, diced cucumber, red onion, parsley, mint, and olives (if using).
- Pour the dressing over the salad and toss well to combine.
- Sprinkle crumbled feta cheese on top and gently mix.
- Serve immediately or refrigerate for 15 minutes to allow flavors to meld.
Nutritional Information (Per Serving)
- Calories: 280
- Protein: 12 g
- Fats: 14 g
- Carbohydrates: 28 g
- Fiber: 8 g
- Sugar: 4 g
Vitamins & Benefits
- Iron (Lentils): Helps prevent fatigue and supports oxygen transport in the blood.
- Vitamin C (Tomatoes & Lemon Juice): Boosts immunity and enhances iron absorption.
- Calcium (Feta Cheese): Essential for strong bones and muscle function.
Lentils are one of the oldest cultivated crops in human history, dating back over 9,000 years! They are a staple in Mediterranean and Middle Eastern diets due to their rich nutritional profile.
Storage Tips
- Store leftovers in an airtight container in the fridge for up to 3 days.
- Best enjoyed cold or at room temperature.
- Avoid freezing, as the texture of the vegetables may change.
FAQ
Can I use canned lentils?
Yes! Just rinse and drain them well before using.
What can I substitute for feta cheese?
Try goat cheese or a dairy-free alternative like crumbled tofu.
Can I make this salad ahead of time?
Absolutely! The flavors develop even better after a few hours in the fridge. Just add the feta before serving.
