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This Mediterranean lentil salad transforms humble pantry ingredients into a vibrant, nutritious meal that's perfect for meal prep or entertaining. The earthy lentils pair beautifully with crisp vegetables and tangy feta while the bright lemon dressing ties everything together.
I first made this salad during a scorching summer week when turning on the oven felt impossible. Now it's become my go to lunch for busy workdays since it holds up beautifully in the refrigerator.
Ingredients
- Green or brown lentils: provide the hearty base with excellent texture that holds its shape
- Cherry tomatoes: offer sweet bursts of flavor use multicolored varieties for visual appeal
- Cucumber: adds essential crispness and refreshing quality English seedless works best
- Red onion: provides sharp contrast and beautiful color soak in cold water to mellow if desired
- Kalamata olives: bring briny depth authentic Mediterranean flavor
- Feta cheese: adds creamy tanginess choose traditional Greek block feta for best results
- Fresh parsley: brightens the entire dish flat leaf Italian variety has more pronounced flavor
- Olive oil: creates the dressing base use extra virgin for best flavor
- Lemon juice: adds essential acidity that balances the earthy lentils
- Dried oregano: contributes classic Mediterranean herbal notes
- Fresh garlic: brings pungent warmth mince finely for best distribution
Step-by-Step Instructions
- Cook the Lentils:
- Start with dry lentils rinsed under cold water to remove any debris. Add to a pot with 3 cups water and bring to a gentle simmer. Cook for about 20 25 minutes until tender but still holding shape. Drain thoroughly and allow to cool before combining with other ingredients. Alternatively use canned lentils rinsed and drained for convenience.
- Prepare the Vegetables:
- Slice cherry tomatoes in half through the equator rather than through the stem end to prevent seeds from falling out. Dice cucumber into uniform ¼ inch pieces for consistent texture. Slice red onion as thinly as possible ideally with a mandoline for even pieces. Rough chop parsley including tender stems for maximum flavor.
- Mix the Dressing:
- Combine olive oil garlic lemon juice oregano salt and pepper in a jar with tight fitting lid. Shake vigorously for 30 seconds until the mixture becomes slightly cloudy and well emulsified. Taste and adjust seasoning remembering that the olives and feta will add saltiness to the final dish.
- Assemble the Salad:
- Combine cooled lentils prepared vegetables olives and most of the parsley in a large bowl reserving some parsley for garnish. Pour dressing evenly over ingredients and toss gently but thoroughly using large spoons to coat everything evenly. Add crumbled feta last folding in with just a few turns to avoid breaking it down too much.
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My favorite part of this recipe is how the humble lentil transforms into something extraordinary. My grandmother who grew up in a small Mediterranean village always said lentils were peasant food but when prepared with love and fresh ingredients they become something truly special. That wisdom rings true every time I make this salad.
Make It Your Own
This salad welcomes adaptations based on what you have available. Swap in white beans or chickpeas for lentils in a pinch. Add diced bell peppers for extra crunch and vitamin C. Roasted eggplant makes a wonderful addition for a more substantial meal. The recipe works with whatever speaks to you while maintaining its Mediterranean spirit.
Serving Suggestions
Serve this salad alongside grilled fish or chicken for a complete protein packed meal. Spoon it into lettuce cups for an elegant appetizer at summer gatherings. For a beautiful presentation arrange on a platter and top with additional feta herbs and a drizzle of your best olive oil. This versatile dish works equally well for casual lunches and dinner parties.
Cultural Context
Lentil salads have been staples throughout the Mediterranean basin for centuries valued for their keeping qualities protein content and affordability. This version draws inspiration particularly from Greek cuisine with its combination of feta olives and lemon but similar variations can be found from Spain to Lebanon. The addition of fresh herbs and raw vegetables makes it particularly refreshing during hot summer months.
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Frequently Asked Questions
- → Can I use canned lentils for this dish?
Yes, canned lentils can be used for convenience. Just rinse and drain them well before adding to the salad.
- → What can I substitute for feta cheese?
You can use goat cheese, ricotta salata, or a plant-based cheese alternative if you're avoiding dairy.
- → How long does this salad keep in the fridge?
It will stay fresh for up to 3 days when stored in an airtight container in the refrigerator.
- → Can I make this salad ahead of time?
Absolutely! You can prepare all components ahead and toss them with the dressing just before serving to keep the veggies crisp.
- → What other vegetables can I include?
Feel free to add bell peppers, zucchini, or spinach for extra variety and flavor.
- → Is this salad gluten-free?
Yes, all ingredients in this salad are naturally gluten-free.