If you’re craving a dish that’s fresh, wholesome, and deeply satisfying, this Mediterranean lentil salad is your answer. Packed with protein-rich lentils, crunchy cucumbers, juicy cherry tomatoes, fresh herbs, and a zesty lemon-cumin dressing, this salad delivers flavor and nourishment in every bite.
It’s a perfect blend of hearty and light—a salad that actually fills you up. Whether you’re looking for a healthy lunch, a flavorful side dish, or a meal prep staple, this recipe checks every box.
Why You’ll Love This Lentil Salad
This isn’t your average salad. It’s bold, herby, and layered with texture thanks to the mix of lentils, vegetables, and optional feta. Plus, it’s made with simple pantry and fridge staples you probably already have.
Here’s why this Mediterranean lentil salad stands out:
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Naturally vegetarian and gluten-free
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Packed with plant-based protein and fiber
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Fresh and zesty with a hint of spice from cumin
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Perfect for meal prep—it tastes even better the next day
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Great served cold or room temperature
Whether you serve it as a light main, side dish, or lunchbox hero, this salad is as delicious as it is nourishing.
Ingredients
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1 cup green or brown lentils, rinsed and drained
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½ teaspoon salt
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¼ cup olive oil
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¼ cup fresh lemon juice
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1 teaspoon ground cumin
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½ teaspoon black pepper
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1 cup fresh parsley, finely chopped
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½ cup red onion, finely chopped
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1 cup cherry tomatoes, halved
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½ cup cucumber, diced
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¼ cup feta cheese, crumbled (optional)
Tip: You can find the full list of ingredients and measurements in the recipe card below.
Instructions
Step 1: Cook the Lentils
In a medium saucepan, combine rinsed lentils and 4 cups of water. Bring to a boil, then reduce heat and simmer uncovered for 20–25 minutes, until the lentils are tender but not mushy. Drain and let cool.
Step 2: Make the Dressing
In a small bowl, whisk together olive oil, lemon juice, cumin, salt, and black pepper until well combined.
Step 3: Assemble the Salad
In a large bowl, combine the cooled lentils, chopped parsley, red onion, halved cherry tomatoes, and diced cucumber. Pour the dressing over the mixture and toss gently to coat everything evenly.
Step 4: Add Feta and Chill
Top with crumbled feta cheese if using. Chill in the refrigerator for at least 30 minutes to allow the flavors to meld. Serve cold or at room temperature.
Variations
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Vegan version: Skip the feta or replace with a dairy-free cheese.
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Add grains: Mix in cooked quinoa or bulgur for extra volume.
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Use different herbs: Add chopped mint or dill for more flavor layers.
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Make it spicy: Toss in red pepper flakes or chopped chili for a kick.
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Add protein: Grilled chicken or chickpeas pair perfectly with this base.
Storage & Meal Prep Tips
To Store:
Keep the salad in an airtight container in the refrigerator for up to 4 days. The flavors only get better with time.
To Meal Prep:
Cook the lentils and prepare the vegetables ahead of time. Store the dressing separately and combine just before serving for the freshest taste and texture.
Frequently Asked Questions
Can I use canned lentils?
Yes, just make sure to rinse and drain them thoroughly. They’ll be softer, so mix gently.
What kind of lentils should I use?
Green or brown lentils work best because they hold their shape well. Red lentils are too soft for this recipe.
Is this salad served warm or cold?
It’s traditionally served cold or at room temperature, but slightly warm lentils also work well.
Can I make this salad ahead of time?
Yes! It’s even better after the flavors have had time to develop in the fridge.
What can I substitute for parsley?
Try chopped cilantro, dill, or even baby spinach for a milder option.
Can I freeze lentil salad?
Freezing isn’t recommended. The fresh vegetables will lose their texture when thawed.
How do I make it heartier?
Add in cooked quinoa, bulgur, or top with sliced avocado or grilled chicken.
Is this salad high in protein?
Yes! Lentils are a great plant-based protein source, and feta adds a boost too.
What does cumin add to the flavor?
Cumin gives the dressing a warm, earthy depth that complements the lemon and herbs beautifully.
Can I use bottled lemon juice?
Fresh lemon juice is highly recommended for the best flavor, but bottled will work in a pinch.
Conclusion
This Mediterranean lentil salad is a fresh, protein-rich dish that comes together easily with a handful of wholesome ingredients. It’s light yet filling, tangy with a hint of spice, and the perfect balance of hearty and healthy. Whether you’re serving it as a side, packing it for lunch, or making a big batch for the week, it’s a go-to recipe you’ll come back to again and again.
Print
Mediterranean Lentil Salad (Fresh, Zesty & Protein-Packed)
- Total Time: 35 minutes
- Yield: 4-6 servings
- Diet: Vegetarian
Description
This zesty Mediterranean lentil salad is packed with protein, fresh veggies, and bold flavor. Tossed in a cumin-spiced lemon dressing, it’s a perfect meal prep salad or healthy side dish.
Ingredients
1 cup green or brown lentils, rinsed and drained
½ teaspoon salt
¼ cup olive oil
¼ cup lemon juice
1 teaspoon ground cumin
½ teaspoon black pepper
1 cup fresh parsley, finely chopped
½ cup red onion, finely chopped
1 cup cherry tomatoes, halved
½ cup cucumber, diced
¼ cup crumbled feta cheese (optional)
Instructions
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In a saucepan, add lentils and 4 cups of water. Bring to a boil, reduce heat, and simmer for 20–25 minutes. Drain and let cool.
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In a small bowl, whisk together olive oil, lemon juice, cumin, salt, and black pepper.
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In a large bowl, combine cooled lentils, parsley, onion, tomatoes, and cucumber.
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Pour dressing over the salad and toss to coat. Top with feta if using.
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Chill for at least 30 minutes before serving.
Notes
- Green or brown lentils hold their shape best.
- Make it vegan by omitting the feta.
- Great for meal prep—store up to 4 days in the fridge.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Salad, Side Dish
- Method: Stovetop
- Cuisine: Mediterranean
