Mediterranean Lentil Salad - Fresh, Healthy & Easy

Mediterranean salads have a rich history rooted in the sunny shores of the Mediterranean Sea, where fresh, seasonal ingredients shine. Inspired by ancient Greek and Roman cuisine, these salads celebrate simplicity, combining crisp vegetables, hearty grains, and flavorful herbs. Olive oil, a staple of the region for millennia, often ties these vibrant dishes together. Mediterranean salads embody the essence of health, community, and the region’s love for fresh, wholesome flavors. Each bite is a nod to a timeless culinary tradition!

Mediterranean Lentil Salad

Mediterranean Lentil Salad is a light, flavorful dish packed with protein-rich lentils, fresh veggies, herbs, and a zesty olive oil dressing. It’s perfect as a make-ahead lunch, a refreshing side for grilled dishes, or a no-fuss weeknight dinner - great for spring and summer, but hearty enough to enjoy year-round.

Ingredients for Mediterranean Lentil Salad.

Ingredients

1 cup cooked lentils, drained and rinsed

• 1 teaspoon salt

• 1 stalk celery, diced

• 2 cloves garlic, minced

• 2 tablespoons fresh-squeezed lemon juice

• 2 tablespoons extra-virgin olive oil

• 1/2 cup red onion, diced

• 1/4 cup parsley, chopped

• 1/2 cup canned roasted red peppers, drained, rinsed, and diced

• 1 cup tomatoes, seeded and diced

• Salt, to taste

• Pepper, to taste

How to make Mediterranean Lentil Salad

• Soak dry lentils in water overnight. Rinse thoroughly and place them in a small saucepan.

Soak dry lentils overnight in water.

• Add enough water to cover the lentils by about two inches. Stir in 1 teaspoon of salt.

• Bring the water to a boil over medium-high heat, then reduce the heat to low and simmer until the lentils are tender, about 20 minutes.

• While the lentils cook, prepare the vegetable mixture: In a large serving bowl, combine the celery, garlic, lemon juice, olive oil, onion, parsley, roasted red pepper, tomatoes, salt, and pepper. Mix well.

While lentils cook, mix vegetables together in a mixing bowl.

Mix vegetables in a large mixing bowl.

• Once the lentils are cooked, drain and rinse them under cold water to cool.

Rinse lentils under cold water and drain.

• Add the cooled lentils to the vegetable mixture in the serving bowl. Toss everything together until evenly combined.

Add drained lentils to the mixing bowl with mixed vegetables.

Lentils and vegetables mixed together in large mixing bowl.

• Cover the bowl and refrigerate for 30 minutes to allow the flavors to meld. Serve and enjoy!

Lentils and vegetables mixed together, covered, and ready to be refrigerated.

THE RECIPE

Yield: 4

Author: Veronica Allende

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Mediterranean Lentil Salad

Mediterranean salads embody the essence of health, community, and the region’s love for fresh, wholesome flavors. Each bite is a nod to a timeless culinary tradition!

Inactive time: 30 MinTotal time: 30 Min

Ingredients

• 1 cup cooked lentils, drained and rinsed
• 1 teaspoon salt
• 1 stalk celery, diced
• 2 cloves garlic, minced
• 2 tablespoons fresh-squeezed lemon juice
• 2 tablespoons extra-virgin olive oil
• 1/2 cup red onion, diced
• 1/4 cup parsley, chopped
• 1/2 cup canned roasted red peppers, drained, rinsed, and diced
• 1 cup tomatoes, seeded and diced
• Salt, to taste
• Pepper, to taste

Instructions

1. Soak dry lentils in water overnight. Rinse thoroughly and place them in a small saucepan.
2. Add enough water to cover the lentils by about two inches. Stir in 1 teaspoon of salt.
3. Bring the water to a boil over medium-high heat, then reduce the heat to low and simmer until the lentils are tender, about 20 minutes.
4. While the lentils cook, prepare the vegetable mixture: In a large serving bowl, combine the celery, garlic, lemon juice, olive oil, onion, parsley, roasted red pepper, tomatoes, salt, and pepper. Mix well.
5. Once the lentils are cooked, drain and rinse them under cold water to cool.
6. Add the cooled lentils to the vegetable mixture in the serving bowl. Toss everything together until evenly combined.
7. Cover the bowl and refrigerate for 30 minutes to allow the flavors to meld. Serve and enjoy!

Nutrition Facts

Calories

147

Fat

7 g

Carbs

16 g

Protein

7 g

Frequently Asked Questions

Q. Can I make this salad ahead of time?

Yes! This salad actually tastes even better after a few hours in the fridge - the flavors have time to mingle. Just wait to add any fresh herbs or greens until serving.

Q. What kind of lentils should I use?

Use brown lentils, they hold their shape well after cooking. Red lentils will turn mushy and aren’t ideal here.

Q: Is this recipe vegan and gluten-free?

Absolutely! It’s naturally vegan and gluten-free.

Q. Can I add protein?

Definitely. Grilled chicken, tuna, or feta cheese (if you're not vegan) pair wonderfully with this salad.

This Mediterranean Lentil Salad is a fresh, nutrient-packed dish that’s as satisfying as it is simple. Made with hearty lentils, crisp vegetables, and a bright lemon-olive oil dressing, it’s perfect for meal prep, picnics, or quick lunches. Serve it chilled or at room temp - it’s a wholesome go-to that’s full of flavor and easy to love.

Meet Dr. Veronica Allende
-Founder of HealthWealth

Inspired by her Puerto Rican roots & Moroccan family, Dr. Veronica Allende blends culture, wellness & heart into every recipe. Her mission? To make healthy eating feel joyful, simple & full of meaning.

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