Mediterranean lentil salad bursts with bright flavors and fresh vegetables. Packed with protein and fiber, this Greek-style lentil salad is excellent for meal prep and makes a satisfying lunch or light dinner.
TABLE OF CONTENTS – Jump to any section:
-
- Why everyone loves this salad
- Best lentils for salad
- How to cook lentils
- What to serve with lentil salad
- How long does this recipe last?
- Jump to recipe: Mediterranean Lentil Salad
Why you’ll love this lentil salad
This Mediterranean lentil salad layers vibrant textures and flavors. Tender lentils provide a hearty base while crisp cucumbers, juicy cherry tomatoes, kalamata olives and fresh herbs add brightness. A bold sun-dried tomato dressing ties everything together for a satisfying, savory finish.
The salad holds up well in the refrigerator, making it ideal for meal prep. Make the lentils ahead of time and assemble the salad when you’re ready — it keeps its flavor and texture for several days, so you can enjoy easy lunches or quick dinners all week.
Best lentils for salad
French lentils (Du Puy) are the top choice for salads because they hold their shape and have a pleasant, slightly peppery flavor. Green lentils are a very similar and often more economical alternative. Both varieties have comparable cooking times and remain firm enough to mix with vegetables and dressing.
If you prefer convenience, pre-cooked lentils are an easy shortcut. For best texture, cook or chill your lentils a day ahead so they’re ready when you assemble the salad.
How to cook lentils
Lentils do not require soaking, though a short soak of one to two hours can shorten cooking time and might improve digestibility. Cooking times vary by type and age of lentils as well as the cookware used.
- French lentils: 35–45 minutes
- Green lentils: 35–45 minutes
- Black / beluga lentils: 20–30 minutes
- Whole red or brown lentils: 25–30 minutes
- Split red lentils: 8–10 minutes
Basic method to cook lentils:
- Sort lentils and remove any debris, then rinse thoroughly.
- Optional: soak for 1–2 hours to reduce cooking time.
- Combine rinsed lentils with water in a pot at a ratio of roughly 3 cups water to 1 cup lentils. Bring to a simmer and cook until tender but still holding shape. Drain and chill before using in the salad.
What to serve with Mediterranean lentil salad
This salad pairs well with simple sides that complement its Mediterranean flavors. Serve with saffron rice to create a complete protein, or enjoy it alongside a light soup such as tomato-orange soup or a fresh corn gazpacho. For extra protein, top the salad with crispy tofu or add a warm crusty baguette or savory muffins for dipping.
If you can’t find dairy-free feta, a homemade vegan goat cheese also works well and adds a creamy contrast to the bright vegetables and tangy dressing.
How long does this lentil salad last?
For the best flavor and texture, enjoy the salad within three days. Store leftovers in the refrigerator in a sealed glass container to keep the ingredients fresh.
Did you make this Greek lentil salad?
Follow spabettie on Instagram and tag your photos with #spabettie
Mediterranean Lentil Salad
Brimming with bright flavors and fresh veggies, this protein and fiber rich lentil salad is a perfect meal prep recipe.
20 minutes
45 minutes
1 hour 5 minutes
Ingredients
Sun Dried Tomato Dressing
- ½ cup water
- ⅓ cup red wine vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon maple syrup
- ¼ cup sun dried tomatoes in oil
- ¼ cup sun dried tomato oil
- 1 garlic clove
- ½ teaspoon sea salt
Lentil Salad
- 2 cups cooked French lentils, chilled
- 1 cup kalamata olives, pitted and sliced
- 2 Persian cucumbers, diced
- 1 cup cherry tomatoes, sliced
- 1 cup fresh arugula
- ½ red onion, peeled and diced
- 1 small bunch fresh dill, minced (about ¼ cup)
- 1 bunch fresh parsley, minced (¼ cup)
- 1 bunch fresh oregano, minced (¼ cup)
- ⅓ cup vegan feta cheese, crumbled
Instructions
Sun Dried Tomato Dressing
Combine the dressing ingredients in a blender or food processor and blend until smooth. Set aside.
Lentil Salad
Place all salad ingredients in a large bowl. Pour the dressing over the salad and toss thoroughly to combine. Refrigerate until ready to serve.
Notes
Best lentils for salad
French (Du Puy) or green lentils hold up well in salads and offer the best texture.
How to cook lentils
Sort and rinse lentils, optionally soak for 1–2 hours, then simmer in a 3:1 water-to-lentils ratio until tender but firm. For this salad, 1 cup dried lentils yields about 2 cups cooked.
What to serve with Mediterranean lentil salad
Pair with saffron rice for a complete protein, serve alongside soups like tomato-orange or corn gazpacho, or add crispy tofu for extra protein. Warm bread or savory muffins are also nice accompaniments.
How long does this lentil salad last?
Enjoy within three days for maximum freshness. Store leftovers in a sealed glass container in the refrigerator.
Nutrition Information:
Yield:
6
Serving Size:
1
Amount Per Serving:
Calories: 188Total Fat: 7gSodium: 448mgCarbohydrates: 14gFiber: 10gSugar: 4gProtein: 11g
Nutrition calculations vary and are for informational purposes only.
about Kristina:
Kristina is spabettie. She discovered cooking early and launched spabettie in 2010 to share vibrant vegan recipes. She trained in culinary arts and brings that experience to creating flavorful, plant-based dishes.
spabettie / Kristina Sloggett participates in affiliate programs to help support the site.