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–+ servings
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5 from 1 vote

Mediterranean Lentil Salad

This refreshing Mediterranean lentil salad is loaded with veggies, fiber, and protein. It makes for the perfect make-ahead side dish or nutrient-dense lunch that uses low glycemic-index foods.
Servings: 2
Calories: 241.1kcal
Prep Time15 minutes
Total Time15 minutes

Ingredients

  • 1 cup lentils canned, rinsed and drained
  • ¼ cup red onion finely chopped
  • 1 tbsp feta cheese crumbled
  • ½ medium cucumber chopped
  • 1 ½ cup spinach roughly chopped
  • 1 tbsp dill fresh, roughly chopped
  • 1 cup cherry tomato diced
  • ¼ cup parsley roughly chopped*
  • 2 tbsp red wine vinegar
  • 1 tbsp olive oil
  • ¼ tsp salt
  • ¼ tsp pepper

Instructions

  • In a medium mixing bowl, gently toss together lentils, red onion, feta cheese, cucumber, spinach, dill, tomato, and parsley.
    1 cup lentils, ¼ cup red onion, 1 tbsp feta cheese, ½ medium cucumber, 1 ½ cup spinach, 1 tbsp dill, 1 cup cherry tomato, ¼ cup parsley
  • In a small bowl, whisk together red wine vinegar, olive oil, salt, and pepper.
    2 tbsp red wine vinegar, 1 tbsp olive oil, ¼ tsp salt, ¼ tsp pepper
  • Drizzle dressing on top of lentil salad.
  • Portion into two serving bowls and enjoy!

Cooking Tips

  • Lentil Options: While canned lentils are convenient and time-saving, you can also cook dry lentils for this salad. Green or brown lentils would work well as they hold their shape after cooking.
  • Customization: Feel free to adjust the vegetables and herbs based on availability or preference. For example, arugula or mixed greens can substitute for spinach, and additional vegetables like bell peppers or olives can be added for more flavour and texture.
  • Cheese Alternatives: If you're vegan or dairy-free, you can substitute the feta cheese with a dairy-free cheese alternative or simply omit it. Adding avocado could also provide creaminess to the salad.

Nutrition

Nutrition Facts
Mediterranean Lentil Salad
Amount per Serving
Calories
241.1
% Daily Value*
Fat
 
9.6
g
15
%
Saturated Fat
 
2.2
g
14
%
Cholesterol
 
7.6
mg
3
%
Sodium
 
423.5
mg
18
%
Potassium
 
842.1
mg
24
%
Carbohydrates
 
28.2
g
9
%
Fiber
 
10
g
42
%
Sugar
 
5.7
g
6
%
Protein
 
12.4
g
25
%
Vitamin C
 
38.9
mg
47
%
Vitamin D
 
0.04
µg
0
%
Calcium
 
119.3
mg
12
%
Iron
 
5.3
mg
29
%
Magnesium
 
77.6
mg
19
%
Zinc
 
2
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.