Mediterranean Lentil Salad Healthy and Flavorful Meal - Recipesure
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Mediterranean Lentil Salad Healthy and Flavorful Meal

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- 1 cup green or brown lentils - 3 cups vegetable broth or water - 1/2 cup red bell pepper, finely chopped - 1/2 cup cucumber, diced - 1/3 cup red onion, finely chopped - 1/4 cup Kalamata olives, pitted and sliced - 1/4 cup feta cheese, crumbled - 1/4 cup fresh parsley, chopped - 1/4 cup extra virgin olive oil - 2 tablespoons lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste To make this Mediterranean lentil salad, you need fresh and healthy ingredients. Start with lentils, which are packed with protein. They cook well and add a nice texture. Use either green or brown lentils; both work great. Next, prepare your vegetables. I love adding red bell peppers for a sweet crunch. Cucumbers bring a refreshing bite, while red onions add a little zing. Kalamata olives give a salty flavor that pairs perfectly with the salad. Don’t forget the feta cheese! It adds creaminess and richness. Fresh parsley brightens the dish with its green color and fresh taste. For the dressing, you will need extra virgin olive oil and lemon juice. The olive oil brings healthy fats, and the lemon juice adds tang. Dried oregano ties all the flavors together. Finally, season with salt and pepper to taste. This combination creates a vibrant, healthy meal that everyone will love. {{ingredient_image_1}} First, gather your lentils and vegetable broth or water. Combine the lentils and broth in a medium saucepan. Then, bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low. Cover the saucepan and let it simmer for 20 to 25 minutes. Check the lentils for doneness; they should be tender but hold their shape. After cooking, drain any extra liquid and set the lentils aside to cool. In a large mixing bowl, mix the cooled lentils with the following ingredients: - 1/2 cup red bell pepper, finely chopped - 1/2 cup cucumber, diced - 1/3 cup red onion, finely chopped - 1/4 cup Kalamata olives, pitted and sliced - 1/4 cup feta cheese, crumbled - 1/4 cup fresh parsley, chopped Gently toss these ingredients together until well combined. In a small bowl, whisk together these dressing ingredients: - 1/4 cup extra virgin olive oil - 2 tablespoons lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste Mix until the dressing is smooth and well blended. Next, pour the dressing over the lentil salad. Toss everything well to ensure all ingredients are coated evenly. Adjust the seasoning if needed for taste. Let the salad sit for at least 15 minutes before serving. This waiting time helps the flavors blend together nicely. The longer it sits, the better it tastes! To cook lentils just right, start with rinsing them well. Use one cup of lentils. Combine them with three cups of vegetable broth or water in a pot. Bring it to a boil over medium-high heat. Once boiling, turn the heat down low, cover the pot, and let it simmer. Check them after 20 minutes. You want them tender but not mushy. If they feel soft, take them off the heat. Drain any extra liquid and let them cool. Herbs and spices can change your salad's taste. I love using fresh parsley for a bright touch. Dried oregano adds a nice warmth. You can also try a pinch of cumin for a twist. If you want heat, add crushed red pepper flakes. Don’t be afraid to mix and match. Taste as you go to find what you love. Serve your Mediterranean lentil salad with pita bread. The bread pairs well with the flavors. You can also serve it with grilled vegetables. Zucchini and bell peppers work great. For a heartier meal, add a protein like grilled chicken or shrimp on the side. The salad is also tasty on its own, making it a perfect dish for lunch or dinner. Pro Tips Choose the Right Lentils: Use green or brown lentils for a firmer texture that holds up well in salads. Let It Chill: Allow the salad to sit for at least 15 minutes before serving to enhance the flavors. Fresh Ingredients Matter: Use fresh vegetables and herbs for the best flavor and nutritional value. Customize Your Olives: Feel free to substitute Kalamata olives with green olives for a different taste profile. {{image_2}} You can easily boost protein in your Mediterranean lentil salad. Try adding cooked chicken or shrimp for extra flavor. If you want a plant-based option, chickpeas work great too. They add a nice texture and taste. Just mix in about one cup of your choice. This makes your salad heartier and more filling. Feel free to swap in seasonal vegetables. Fresh corn or zucchini can brighten your salad. You can also use cherry tomatoes for sweetness. If you have a favorite veggie, go ahead and add it. Just make sure to chop it small so it blends well with the lentils and other ingredients. This keeps the salad colorful and nutritious. If you want to keep the salad vegan, you can skip the feta cheese. Instead, use a dairy-free feta alternative. There are many brands that taste great and add creaminess. You can also add avocado for healthy fats. It gives a nice, smooth texture. This way, your salad stays fresh and delicious without dairy. To keep your Mediterranean lentil salad fresh, store it in the fridge. Use an airtight container to prevent moisture loss. The salad will stay good for about 3-5 days. If you notice any liquid, just drain it before serving. This will help keep the texture nice and firm. If you want to save some for later, freeze it! Put the salad in a freezer-safe container. Leave some space at the top, as it will expand. You can freeze it for up to three months. When you’re ready to eat, let it thaw in the fridge overnight. You can enjoy this salad cold or warm. If you prefer it warm, heat it gently in a pan on low heat. Stir occasionally to prevent sticking. Avoid microwaving, as it may change the texture. Add a splash of olive oil or lemon juice when serving to bring back the flavors. Yes, you can use canned lentils. They save time and are ready to eat. Just rinse them well in cold water before adding them to the salad. This helps remove extra sodium and improves taste. The salad stays fresh in the fridge for about three to five days. Store it in a sealed container to keep it tasty. If you add the dressing right before serving, it will last longer. If you want a different cheese, try goat cheese or ricotta. For a dairy-free option, use crumbled tofu or a vegan feta. These substitutes add a nice flavor without changing the salad too much. Yes, this Mediterranean Lentil Salad is gluten-free. Lentils do not have gluten. All the other ingredients, like vegetables and olive oil, are also gluten-free. Enjoy this salad without worry! This salad is simple to make and packed with flavor. We mixed lentils, fresh veggies, and tasty dressing for a healthy dish. You can easily change ingredients to fit your taste or diet. Remember to check lentils as they cook to keep them firm. Store leftovers properly to enjoy later. This recipe is great for lunch, dinner, or as a side. Enjoy experimenting with flavors and making it your own!

WANT TO SAVE THIS RECIPE?

Looking for a quick, nutritious meal? Try my Mediterranean Lentil Salad! Packed with fresh veggies, fiber-rich lentils, and zesty flavors, it’s perfect for lunch or dinner. This vibrant, colorful dish is easy to make and will keep you feeling full and satisfied. Whether you’re meal prepping or hosting guests, this salad offers a healthy twist that’ll impress everyone. Let’s dive into the ingredients and get cooking!

Why I Love This Recipe

  1. Healthy and Nutritious: This salad is packed with protein, fiber, and essential nutrients, making it a perfect choice for a healthy meal.
  2. Vibrant Flavors: The combination of fresh vegetables, olives, and feta cheese creates a deliciously tangy and savory taste.
  3. Easy to Prepare: This recipe requires minimal cooking and can be whipped up in just a short amount of time, perfect for busy weeknights.
  4. Versatile and Customizable: You can easily modify this salad by adding other ingredients like chickpeas or any seasonal vegetables you have on hand.

Ingredients

List of Ingredients

  • 1 cup green or brown lentils
  • 3 cups vegetable broth or water
  • 1/2 cup red bell pepper, finely chopped
  • 1/2 cup cucumber, diced
  • 1/3 cup red onion, finely chopped
  • 1/4 cup Kalamata olives, pitted and sliced
  • 1/4 cup feta cheese, crumbled
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

To make this Mediterranean lentil salad, you need fresh and healthy ingredients. Start with lentils, which are packed with protein. They cook well and add a nice texture. Use either green or brown lentils; both work great.

Next, prepare your vegetables. I love adding red bell peppers for a sweet crunch. Cucumbers bring a refreshing bite, while red onions add a little zing. Kalamata olives give a salty flavor that pairs perfectly with the salad.

Don’t forget the feta cheese! It adds creaminess and richness. Fresh parsley brightens the dish with its green color and fresh taste.

For the dressing, you will need extra virgin olive oil and lemon juice. The olive oil brings healthy fats, and the lemon juice adds tang. Dried oregano ties all the flavors together.

Finally, season with salt and pepper to taste. This combination creates a vibrant, healthy meal that everyone will love.

Step-by-Step Instructions

Cooking the Lentils

First, gather your lentils and vegetable broth or water.

Combine the lentils and broth in a medium saucepan.

Then, bring the mixture to a boil over medium-high heat.

Once boiling, reduce the heat to low.

Cover the saucepan and let it simmer for 20 to 25 minutes.

Check the lentils for doneness; they should be tender but hold their shape.

After cooking, drain any extra liquid and set the lentils aside to cool.

Preparing the Salad

In a large mixing bowl, mix the cooled lentils with the following ingredients:

  • 1/2 cup red bell pepper, finely chopped
  • 1/2 cup cucumber, diced
  • 1/3 cup red onion, finely chopped
  • 1/4 cup Kalamata olives, pitted and sliced
  • 1/4 cup feta cheese, crumbled
  • 1/4 cup fresh parsley, chopped

Gently toss these ingredients together until well combined.

Making the Dressing

In a small bowl, whisk together these dressing ingredients:

  • 1/4 cup extra virgin olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Mix until the dressing is smooth and well blended.

Combining Ingredients

Next, pour the dressing over the lentil salad.

Toss everything well to ensure all ingredients are coated evenly.

Adjust the seasoning if needed for taste.

Allowing Flavors to Meld

Let the salad sit for at least 15 minutes before serving.

This waiting time helps the flavors blend together nicely.

The longer it sits, the better it tastes!

Tips & Tricks

Perfecting the Cooking of Lentils

To cook lentils just right, start with rinsing them well. Use one cup of lentils. Combine them with three cups of vegetable broth or water in a pot. Bring it to a boil over medium-high heat. Once boiling, turn the heat down low, cover the pot, and let it simmer. Check them after 20 minutes. You want them tender but not mushy. If they feel soft, take them off the heat. Drain any extra liquid and let them cool.

Flavor Enhancements

Herbs and spices can change your salad’s taste. I love using fresh parsley for a bright touch. Dried oregano adds a nice warmth. You can also try a pinch of cumin for a twist. If you want heat, add crushed red pepper flakes. Don’t be afraid to mix and match. Taste as you go to find what you love.

Serving Suggestions

Serve your Mediterranean lentil salad with pita bread. The bread pairs well with the flavors. You can also serve it with grilled vegetables. Zucchini and bell peppers work great. For a heartier meal, add a protein like grilled chicken or shrimp on the side. The salad is also tasty on its own, making it a perfect dish for lunch or dinner.

Pro Tips

  1. Choose the Right Lentils: Use green or brown lentils for a firmer texture that holds up well in salads.
  2. Let It Chill: Allow the salad to sit for at least 15 minutes before serving to enhance the flavors.
  3. Fresh Ingredients Matter: Use fresh vegetables and herbs for the best flavor and nutritional value.
  4. Customize Your Olives: Feel free to substitute Kalamata olives with green olives for a different taste profile.

Variations

Protein Additions

You can easily boost protein in your Mediterranean lentil salad. Try adding cooked chicken or shrimp for extra flavor. If you want a plant-based option, chickpeas work great too. They add a nice texture and taste. Just mix in about one cup of your choice. This makes your salad heartier and more filling.

Seasonal Vegetable Swaps

Feel free to swap in seasonal vegetables. Fresh corn or zucchini can brighten your salad. You can also use cherry tomatoes for sweetness. If you have a favorite veggie, go ahead and add it. Just make sure to chop it small so it blends well with the lentils and other ingredients. This keeps the salad colorful and nutritious.

Vegan Options

If you want to keep the salad vegan, you can skip the feta cheese. Instead, use a dairy-free feta alternative. There are many brands that taste great and add creaminess. You can also add avocado for healthy fats. It gives a nice, smooth texture. This way, your salad stays fresh and delicious without dairy.

Storage Info

Short-term Storage

To keep your Mediterranean lentil salad fresh, store it in the fridge. Use an airtight container to prevent moisture loss. The salad will stay good for about 3-5 days. If you notice any liquid, just drain it before serving. This will help keep the texture nice and firm.

Freezing Guidelines

If you want to save some for later, freeze it! Put the salad in a freezer-safe container. Leave some space at the top, as it will expand. You can freeze it for up to three months. When you’re ready to eat, let it thaw in the fridge overnight.

Reheating and Serving

You can enjoy this salad cold or warm. If you prefer it warm, heat it gently in a pan on low heat. Stir occasionally to prevent sticking. Avoid microwaving, as it may change the texture. Add a splash of olive oil or lemon juice when serving to bring back the flavors.

FAQs

Can I use canned lentils?

Yes, you can use canned lentils. They save time and are ready to eat. Just rinse them well in cold water before adding them to the salad. This helps remove extra sodium and improves taste.

How long does the salad last in the fridge?

The salad stays fresh in the fridge for about three to five days. Store it in a sealed container to keep it tasty. If you add the dressing right before serving, it will last longer.

What can I substitute for feta cheese?

If you want a different cheese, try goat cheese or ricotta. For a dairy-free option, use crumbled tofu or a vegan feta. These substitutes add a nice flavor without changing the salad too much.

Is this salad gluten-free?

Yes, this Mediterranean Lentil Salad is gluten-free. Lentils do not have gluten. All the other ingredients, like vegetables and olive oil, are also gluten-free. Enjoy this salad without worry!

This salad is simple to make and packed with flavor. We mixed lentils, fresh veggies, and tasty dressing for a healthy dish. You can easily change ingredients to fit your taste or diet. Remember to check lentils as they cook to keep them firm. Store leftovers properly to enjoy later. This recipe is great for lunch, dinner, or as a side. Enjoy experimenting with flavors and making it your ow

- 1 cup green or brown lentils - 3 cups vegetable broth or water - 1/2 cup red bell pepper, finely chopped - 1/2 cup cucumber, diced - 1/3 cup red onion, finely chopped - 1/4 cup Kalamata olives, pitted and sliced - 1/4 cup feta cheese, crumbled - 1/4 cup fresh parsley, chopped - 1/4 cup extra virgin olive oil - 2 tablespoons lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste To make this Mediterranean lentil salad, you need fresh and healthy ingredients. Start with lentils, which are packed with protein. They cook well and add a nice texture. Use either green or brown lentils; both work great. Next, prepare your vegetables. I love adding red bell peppers for a sweet crunch. Cucumbers bring a refreshing bite, while red onions add a little zing. Kalamata olives give a salty flavor that pairs perfectly with the salad. Don’t forget the feta cheese! It adds creaminess and richness. Fresh parsley brightens the dish with its green color and fresh taste. For the dressing, you will need extra virgin olive oil and lemon juice. The olive oil brings healthy fats, and the lemon juice adds tang. Dried oregano ties all the flavors together. Finally, season with salt and pepper to taste. This combination creates a vibrant, healthy meal that everyone will love. {{ingredient_image_1}} First, gather your lentils and vegetable broth or water. Combine the lentils and broth in a medium saucepan. Then, bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low. Cover the saucepan and let it simmer for 20 to 25 minutes. Check the lentils for doneness; they should be tender but hold their shape. After cooking, drain any extra liquid and set the lentils aside to cool. In a large mixing bowl, mix the cooled lentils with the following ingredients: - 1/2 cup red bell pepper, finely chopped - 1/2 cup cucumber, diced - 1/3 cup red onion, finely chopped - 1/4 cup Kalamata olives, pitted and sliced - 1/4 cup feta cheese, crumbled - 1/4 cup fresh parsley, chopped Gently toss these ingredients together until well combined. In a small bowl, whisk together these dressing ingredients: - 1/4 cup extra virgin olive oil - 2 tablespoons lemon juice - 1 teaspoon dried oregano - Salt and pepper to taste Mix until the dressing is smooth and well blended. Next, pour the dressing over the lentil salad. Toss everything well to ensure all ingredients are coated evenly. Adjust the seasoning if needed for taste. Let the salad sit for at least 15 minutes before serving. This waiting time helps the flavors blend together nicely. The longer it sits, the better it tastes! To cook lentils just right, start with rinsing them well. Use one cup of lentils. Combine them with three cups of vegetable broth or water in a pot. Bring it to a boil over medium-high heat. Once boiling, turn the heat down low, cover the pot, and let it simmer. Check them after 20 minutes. You want them tender but not mushy. If they feel soft, take them off the heat. Drain any extra liquid and let them cool. Herbs and spices can change your salad's taste. I love using fresh parsley for a bright touch. Dried oregano adds a nice warmth. You can also try a pinch of cumin for a twist. If you want heat, add crushed red pepper flakes. Don’t be afraid to mix and match. Taste as you go to find what you love. Serve your Mediterranean lentil salad with pita bread. The bread pairs well with the flavors. You can also serve it with grilled vegetables. Zucchini and bell peppers work great. For a heartier meal, add a protein like grilled chicken or shrimp on the side. The salad is also tasty on its own, making it a perfect dish for lunch or dinner. Pro Tips Choose the Right Lentils: Use green or brown lentils for a firmer texture that holds up well in salads. Let It Chill: Allow the salad to sit for at least 15 minutes before serving to enhance the flavors. Fresh Ingredients Matter: Use fresh vegetables and herbs for the best flavor and nutritional value. Customize Your Olives: Feel free to substitute Kalamata olives with green olives for a different taste profile. {{image_2}} You can easily boost protein in your Mediterranean lentil salad. Try adding cooked chicken or shrimp for extra flavor. If you want a plant-based option, chickpeas work great too. They add a nice texture and taste. Just mix in about one cup of your choice. This makes your salad heartier and more filling. Feel free to swap in seasonal vegetables. Fresh corn or zucchini can brighten your salad. You can also use cherry tomatoes for sweetness. If you have a favorite veggie, go ahead and add it. Just make sure to chop it small so it blends well with the lentils and other ingredients. This keeps the salad colorful and nutritious. If you want to keep the salad vegan, you can skip the feta cheese. Instead, use a dairy-free feta alternative. There are many brands that taste great and add creaminess. You can also add avocado for healthy fats. It gives a nice, smooth texture. This way, your salad stays fresh and delicious without dairy. To keep your Mediterranean lentil salad fresh, store it in the fridge. Use an airtight container to prevent moisture loss. The salad will stay good for about 3-5 days. If you notice any liquid, just drain it before serving. This will help keep the texture nice and firm. If you want to save some for later, freeze it! Put the salad in a freezer-safe container. Leave some space at the top, as it will expand. You can freeze it for up to three months. When you’re ready to eat, let it thaw in the fridge overnight. You can enjoy this salad cold or warm. If you prefer it warm, heat it gently in a pan on low heat. Stir occasionally to prevent sticking. Avoid microwaving, as it may change the texture. Add a splash of olive oil or lemon juice when serving to bring back the flavors. Yes, you can use canned lentils. They save time and are ready to eat. Just rinse them well in cold water before adding them to the salad. This helps remove extra sodium and improves taste. The salad stays fresh in the fridge for about three to five days. Store it in a sealed container to keep it tasty. If you add the dressing right before serving, it will last longer. If you want a different cheese, try goat cheese or ricotta. For a dairy-free option, use crumbled tofu or a vegan feta. These substitutes add a nice flavor without changing the salad too much. Yes, this Mediterranean Lentil Salad is gluten-free. Lentils do not have gluten. All the other ingredients, like vegetables and olive oil, are also gluten-free. Enjoy this salad without worry! This salad is simple to make and packed with flavor. We mixed lentils, fresh veggies, and tasty dressing for a healthy dish. You can easily change ingredients to fit your taste or diet. Remember to check lentils as they cook to keep them firm. Store leftovers properly to enjoy later. This recipe is great for lunch, dinner, or as a side. Enjoy experimenting with flavors and making it your own!

Mediterranean Lentil Salad

A refreshing and nutritious salad featuring lentils, fresh vegetables, and a tangy dressing.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Salad
Cuisine Mediterranean
Servings 4

Ingredients
  

  • 1 cup green or brown lentils, rinsed
  • 3 cups vegetable broth or water
  • 0.5 cup red bell pepper, finely chopped
  • 0.5 cup cucumber, diced
  • 0.33 cup red onion, finely chopped
  • 0.25 cup Kalamata olives, pitted and sliced
  • 0.25 cup feta cheese, crumbled
  • 0.25 cup fresh parsley, chopped
  • 0.25 cup extra virgin olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon dried oregano
  • to taste salt and pepper

Instructions
 

  • In a medium saucepan, combine the lentils and vegetable broth or water. Bring to a boil over medium-high heat, then reduce heat to low, cover, and simmer for about 20-25 minutes or until lentils are tender but still hold their shape. Drain any excess liquid and set aside to cool.
  • In a large mixing bowl, combine the cooled lentils, red bell pepper, cucumber, red onion, olives, feta cheese, and parsley. Toss gently to combine all the ingredients.
  • In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper until well mixed.
  • Pour the dressing over the lentil mixture and toss until everything is evenly coated. Adjust seasoning if necessary.
  • Allow the salad to sit for at least 15 minutes to let the flavors meld before serving.

Notes

Allow the salad to sit for at least 15 minutes before serving to enhance the flavors.
Keyword healthy, lentils, Mediterranean, salad, vegetarian

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