Mediterranean Lentil Salad with Feta and Herbs is a colorful, hearty, and refreshing dish that brings together the earthy goodness of lentils, the brightness of fresh herbs, and the tangy creaminess of feta cheese. Inspired by the vibrant flavors of the Mediterranean coast, this salad is both nourishing and delicious — perfect for any season.

Whether you’re looking for a healthy meal prep option, a protein-rich vegetarian dish, or a crowd-pleasing potluck salad, this Mediterranean Lentil Salad has you covered.

Why I Love This Recipe

I love this recipe because it’s the perfect example of simple ingredients creating extraordinary flavor. Lentils are humble and nutritious, but when combined with Mediterranean staples like olive oil, lemon juice, parsley, and feta, they transform into something vibrant and irresistible.

It’s a recipe that’s:

• Protein-packed and vegetarian-friendly.
• Make-ahead friendly, improving in flavor as it sits.
• Customizable, allowing you to adjust herbs, vegetables, and dressings to your liking.

It’s the kind of dish that makes healthy eating joyful — satisfying the palate while nourishing the body.

Why It’s a Must-Try Dish

This Mediterranean Lentil Salad is a must-try because it’s a complete meal in a bowl — offering fiber, protein, healthy fats, and vitamins all at once. It’s also perfect for busy lifestyles, as it can be made ahead and stored for several days without losing flavor or texture.

Unlike many salads that wilt quickly, lentils hold their shape beautifully and absorb the dressing over time, becoming even more delicious. The combination of briny feta, tangy lemon, and aromatic herbs creates a taste experience that’s both comforting and refreshing.

Preparation & Cooking Time

• Preparation Time: 15 minutes
• Cooking Time: 25 minutes
• Total Time: 40 minutes

Servings and Nutrition

• Servings: 4–6
• Calories per Serving: ~320 kcal
• Course: Salad / Main Course / Side Dish
• Cuisine: Mediterranean

Ingredients

For the Salad:

• 1 ½ cups dried green or brown lentils (or 3 cups cooked lentils)
• 4 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 small cucumber, diced
• ½ small red onion, finely chopped
• ½ red bell pepper, diced
• ⅓ cup Kalamata olives, sliced
• ½ cup crumbled feta cheese
• ½ cup fresh parsley, chopped
• 2 tablespoons fresh mint, chopped (optional but recommended)

For the Dressing:

• 3 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon red wine vinegar
• 1 teaspoon Dijon mustard
• 1 small garlic clove, minced
• ½ teaspoon dried oregano
• Salt and freshly ground black pepper, to taste

Cooking Directions

Step-by-Step Preparation Method

Step 1: Cook the Lentils

1. Rinse lentils under cold water and pick out any debris.
2. In a medium saucepan, add lentils and water (or broth). Bring to a boil, then reduce heat to a gentle simmer.
3. Cook for 20–25 minutes, or until lentils are tender but not mushy.
4. Drain any excess liquid and let the lentils cool slightly.

Step 2: Prepare the Vegetables and Herbs

1. While the lentils cook, chop the cucumber, tomatoes, onion, bell pepper, parsley, and mint.
2. Slice the olives and crumble the feta. Set aside.

Step 3: Make the Dressing

1. In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, oregano, salt, and pepper until emulsified.

Step 4: Assemble the Salad

1. In a large mixing bowl, combine cooked lentils, chopped vegetables, olives, and herbs.
2. Pour the dressing over the salad and toss gently to coat everything evenly.
3. Add the crumbled feta and toss lightly to mix without breaking up the cheese too much.

Step 5: Chill and Serve

• Let the salad rest for at least 15 minutes before serving to allow flavors to meld.
• Serve cold or at room temperature.

How to Serve

• Serve as a light main course, side salad, or potluck dish.
• Perfect alongside grilled chicken, fish, or pita bread.
• For a complete meal, serve over a bed of greens or with quinoa for added fiber.

Recipe Tips

• Don’t overcook the lentils: They should be tender but firm enough to hold their shape.
• Use good olive oil: A high-quality extra virgin olive oil enhances the flavor.
• Chill before serving: This salad tastes even better after resting in the fridge for an hour.
• Balance the acid: Adjust lemon juice or vinegar to your taste preference.
• Meal prep tip: Make a double batch of dressing — it keeps for a week and works with other salads too.

Variations

1. Vegan Version: Skip the feta or use a dairy-free feta substitute.
2. Grain Boost: Add cooked quinoa, bulgur, or farro for extra heartiness.
3. Roasted Vegetable Addition: Mix in roasted zucchini, eggplant, or sweet potatoes for warmth and depth.
4. Spicy Kick: Add a pinch of chili flakes or diced jalapeño for heat.
5. Creamy Upgrade: Add avocado cubes for a creamy texture contrast.
6. Fresh Greens: Toss in baby spinach, arugula, or kale just before serving for extra color and nutrition.

Freezing and Storage

• Refrigerator: Store in an airtight container for up to 4 days.
• Freezer: Not ideal for freezing, as lentils and vegetables lose texture.
• Make-Ahead Tip: Prepare the dressing and lentils ahead of time, then assemble when ready to serve.

Special Equipment Needed

• Medium saucepan (for cooking lentils)
• Mixing bowls
• Whisk
• Cutting board and sharp knife
• Salad tongs or large spoon for mixing

FAQ

Q1: Can I use canned lentils instead of dried?
Yes! Canned lentils work perfectly. Just rinse and drain them before using.

Q2: Is this salad gluten-free?
Absolutely — lentils are naturally gluten-free.

Q3: Can I make it ahead of time?
Yes, it actually tastes better the next day as the flavors blend beautifully.

Q4: What’s the best lentil type to use?
Green or brown lentils work best because they hold their shape after cooking. Avoid red lentils, as they become too soft.

Q5: Can I skip the olives?
Yes, but they add a nice briny flavor. You can replace them with capers for a similar taste.

Conclusion

Mediterranean Lentil Salad with Feta and Herbs is a wholesome, flavor-packed dish that celebrates the freshness and simplicity of Mediterranean cuisine. It’s filling yet light, nutritious yet indulgent, and perfect for any occasion — from weekday lunches to elegant dinners.

With its combination of hearty lentils, zesty dressing, and creamy feta, this salad proves that healthy eating doesn’t have to be boring. Every forkful is refreshing, satisfying, and utterly delicious.

Whether you’re vegetarian, meal-prepping for the week, or just craving something bright and healthy, this salad is sure to become a staple in your kitchen.