Classic Mediterranean Lentil Salad: A Tasty, Wholesome Favorite
If you’re in search of a colorful, nourishing, and fulfilling meal that meets all the criteria—vegan, gluten-free, dairy-free, egg-free, and nut-free—this classic Mediterranean lentil salad is your answer. Overflowing with fresh veggies, salty olives, and a zesty lemon vinaigrette, this salad is an ode to flavor and texture. Whether you’re prepping meals for the week ahead or crafting a dish to share at a picnic, this lentil salad is sure to be a hit, offering versatility and deliciousness.
Why Choose Lentils?
Lentils serve as a nutritional powerhouse from plant sources. Loaded with protein, fiber, iron, and folate, they are an ideal foundation for salads and other hearty meals. Their earthy taste and soft texture complement bright, tangy dressings and crisp vegetables perfectly.
This recipe calls for standard brownish-green lentils, which are economical, readily available, and maintain their structure when cooked properly. Nevertheless, feel free to try other types such as black beluga or French green (Puy) lentils for a firmer texture. Just steer clear of red lentils, as they tend to become overly mushy for salads.
Ingredients That Stand Out
The charm of this salad comes from its straightforward yet tasty ingredients:
– Cooked lentils (brown, black beluga, or French green)
– Cherry tomatoes, halved
– Roasted red peppers, diced
– Kalamata olives, pitted and sliced
– Fresh parsley, finely minced
– Green onions, thinly chopped
– Fresh garlic, minced
– Fresh lemon juice
– Extra virgin olive oil
– Salt and freshly ground black pepper
These components combine to create a dish that is tangy, herby, savory, and slightly sweet. The lemon juice and olive oil dressing melds everything with a refreshing kick.
How to Prepare the Salad
Crafting this salad is quick and easy:
1. Bring water to a boil in a medium-to-large saucepan. Rinse and sort your lentils, then cook them with a pinch of salt until tender (approximately 13 minutes for standard lentils). Drain and cool.
2. In a large bowl, mix together the chopped vegetables, herbs, garlic, lemon juice, olive oil, and seasonings.
3. Once the lentils have cooled, incorporate them into the bowl with the other ingredients. Stir well and adjust seasoning as needed.
4. Serve right away or refrigerate for up to five days.
Serving Ideas
This lentil salad is wonderfully adaptable. Delight in it on its own as a light meal or pair it with grilled veggies, falafel, or pita bread for a more filling option. You can also serve it alongside grilled chicken or fish if you’re not adhering strictly to a plant-based diet.
For a touch of decadence, consider topping it with crumbled feta or goat cheese. Or, place it atop a bed of leafy greens, drizzling with extra olive oil and a squeeze of lemon for a refreshing lunchtime dish.
Lentil Alternatives
Depending on what you have available or your preferred texture, you can switch the type of lentils:
– Standard brownish-green lentils: Cook for 13 minutes
– Black beluga lentils: Cook for 16 minutes
– French (Puy) green lentils: Cook for 18 minutes
– Pre-cooked lentils: Use around 3 cups (from two 15-ounce cans)
Avoid red lentils, as they become too soft and lose their shape, making them unsuitable for this salad.
Storage and Make-Ahead Suggestions
This salad stores beautifully in the fridge for up to five days, making it perfect for meal prepping. The flavors develop further over time, often tasting even better the next day. Keep it in an airtight container and give it a gentle stir before serving.
More Lentil Salads to Consider
If you enjoy this Mediterranean lentil salad, you might be interested in trying out other lentil or bean-based salads. Explore variations with different herbs, dressings, or enhancements like cucumbers, radishes, or avocado. For further inspiration, check out additional bean salad recipes that provide equally delightful and nutritious choices.
Final Notes
This classic lentil salad isn’t just a side dish—it’s a nutritious, flavor-rich meal that accommodates various dietary preferences. Whether you’re a newbie to cooking with lentils or a seasoned chef, this recipe is bound to become a beloved addition to your kitchen. Give it a shot, and don’t be surprised if your friends and family request the recipe!
Want to print or save the recipe? Visit the original recipe page here: https://cookieandkate.com/lentil-salad/print/45864/
Share your lentil salad results with us in the comments—we’d be thrilled to hear from you!