This Healthy Mediterranean Lentil Salad with Lemon Vinaigrette is proof that simple ingredients can create something seriously delicious.
Loaded with crunchy cucumber, sweet cherry tomatoes, Kalamata olives, fresh parsley, and hearty brown lentils, it’s packed with flavour, colour, and plenty of goodness. Then comes the lemon vinaigrette, bringing everything together with a fresh, zesty kick that tastes like your in sunshine on the Greek Islands all in a bowl.
What I love most about this salad is that there’s no complicated prep, no fancy ingredients, and no need to visit three different supermarkets to make it happen. Just simple, everyday ingredients that come together to create a healthy, satisfying meal that’s perfect for lunch, dinner, meal prep, or whenever you need something quick and delicious.
It’s fresh, filling, and proof that healthy eating doesn’t have to be boring.
I love putting loads of different salad options on the table especially when having a barbeque, so If you love those big bowl share type salads then you might also like our Easy Healthy Brown Rice Salad.
Why You’ll Love This Easy Lentil Salad Recipe
Lentil salads aren’t new, but I think they’ve been slightly underrated. When you talk about lentils with other people sometimes their eyes glaze over and I think… oh man if only they knew how great these little legumes are.. They’re cheap, they keep forever in the pantry, (dry lentils and canned lentils last a while too), and unlike most legumes, they don’t need an overnight soak. Plus they are a plant-based protein and just half a cup cooked cup yields around 12g of protein and 32% of your day’s worth of fiber.
Recipe Ingredients
You’ll need these main ingredients to make this amazing Lentil Salad with Kalamata Olives and Cherry Tomatoes
Lentils – for speed we used canned whole lentils from the supermarket.
Cherry tomatoes – or grape tomatoes are awesome as well. They do need to be cut to absorb all that bright lemony dressing.
Cucumber – Lebanese, English cucumbers work the best. You can also use Persian cucumbers too.
Red onion – finley diced and just a tiny amount adds some zing. You could also use green onions or shalltos if you prefer.
Kalamata olives – only 1/2 a cup pitted and halved but the briny salty flavour packs a punch. Don’t skip them.
Parsley – just 3-4 sprigs chopped super finely. Flat leaf parsley is lovely for this lentil salad. Use other fresh herbs if you like. Mint is also lovely with this salad recipe.
Dressing Ingredients
This is a basic vinaigrette recipe is simple mix of oil, acid and salt and pepper and can be modified to suit your tastes.
Extra virgin Olive oil –
Lemon juice – fresh lemon juice is best. (feel free to add some zest too if you are feeling the need for a lemon kick.
Dijon mustard – if you want to make this dressing vegan I’ve found the Masterfoods Dijon Mustard is vegan friendly..
Sald and Pepper to taste – Lentils need salt! Don’t be shy but be sure to taste as you go.
Fresh garlic clove, minced or grated – (optional but flavors the dressing and mellows nicely) Grating it on a Microplane is better than chopping. You can always use half a clove.
Ingredient Notes
If you are cooking your own lentils (tips on how to cook them below) they are really lovely when tossed slightly warm into the dressing. They absorb lots of the lemon dressing that way.
How to make Healthy Mediterranean Lentil Salad with Lemon Vinaigrette STEP BY STEP
- Mix your dressing ingredients together in a large mixing bowl or in a mason jar or small bowl and whisk together. Add the rinsed and drained brown lentils to the lemon vinaigrette dressing and mix through.
2. Chop all your cherry tomatoes in half (or quarters if large), dice your cucumbers and pit the kalamata olives, finely chop your red onion and parsley and add to the bowl of lentils and dressing.
3. Mix gently and serve in a wide salad bowl. Delish!
Storage
This is one of those magical salads that tastes better the next day.
Store the fully assembled salad in an airtight container in the fridge for up to 5 days. The lentils will continue to absorb the dressing, so the flavors get deeper and more cohesive. The cucumbers and tomatoes will soften slightly, but they’ll still taste great.
If you want maximum freshness, store the dressed lentils separately from the cucumbers, tomatoes, feta, and herbs. Keep the vegetables in a separate container and toss everything together right before eating. This keeps the cucumbers crisp and the feta from breaking down.
The vinaigrette can be made up to a week ahead and stored in a jar in the fridge. It will solidify because of the olive oil. Just let it sit at room temperature for 10 minutes and shake it up before using.
Serving Suggestions
Pair it with warm pita bread, hummus, and a side of tzatziki for a full Mediterranean theme. Or serve it alongside grilled chicken, lamb kebabs, or roasted salmon for a protein dinner that still feels light.
Additions and Substitutions
Add grains: Toss in 1 cup of cooked quinoa, farro, or bulgur to make it even heartier. This turns it into a full grain-and-legume power bowl.
Swap the vegetables: Use diced red bell pepper, shredded carrots, or roasted red peppers instead of cucumbers. Roasted cherry tomatoes instead of raw add a sweet, caramelized depth.
Add protein: Fold in shredded rotisserie chicken, cooked prawns, or canned tuna for a one bowl meal. Hard boiled eggs, sliced thin, also work great.
The base stays the same, but you can riff on it endlessly depending on what’s in your fridge or what you’re craving.
FAQ BLOCK
Q. Can I cook my own lentils insteas of using canned?
A. Yes of course.
- Rinse the lentils. Put 1 cup of dried lentils in a fine-mesh strainer and rinse under cold water for 30 seconds.
- Cook the lentils. Add the rinsed lentils to a medium saucepan with 3 cups of water and a big pinch of salt. Bring to a boil over high heat, then reduce to a simmer, cover, and cook for 18 to 22 minutes. At around the 18 minute time frame you might want to check one to taste if it’s cooked enough or needs a bit more cooking..
- Drain the lentils. Strain and let the water drain completely.
Need some salad ideas with 7 ingredients or less? Grab our Free Salad eBook below.
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Rate the recipe
I hope you love this Healthy Mediterranean Lentil Salad with Lemon Vinaigrette! If you make it, be sure to leave a rating so I know how you liked it!
Recipe Card
Healthy Mediterranean Lentil Salad with Lemon Vinaigrette
Equipment
- Chopping board and sharpe knife
- A fine-mesh strainer.
- A small jar with a lid or a whisk and bowl. For the vinaigrette. Shaking it in a jar emulsifies it faster and with less effort than whisking. A Mason jar works great.
Ingredients
- 1 can lentils
- 2 cups cherry tomatoes cut in half
- 2 lebanese cucumbers diced
- ¼ red onion finely diced
- 2 tbsp parsley finely chopped
- ½ cup Kalamata olives pitted and halved
DRESSING INGREDIENTS
- 3 tbsp olive oil
- 1 tbsp lemon juice
- ½ tbsp Dijon mustard
- small galic glove grated
- ¼ tsp salt
- ¼ black pepper
Instructions
- Pop all your dressing ingredients into a jar or small bowl and combine. Add to a large bowl.
- Drain and rinse your canned lentils and add them to the bowl with the dressing.
- Add all the other ingredients, chopped cucumbers, halved cherry tomatoes, finley diced onion, pitted and halved Kalamata olives and parsley.
- Mix altogether ensuring you get the dressing from the bottom to coat through all the salad.
- Serve it in a wide, shallow bowl so you can see all the colors. Top with extra a drizzle of olive oil, and a few torn mint leaves for an extra bit of va va va voom!
