Healthy Family Project

Mediterranean Lentil Salad

(Last Updated On: May 24, 2021)

Light, flavorful and packed with good-for-you ingredients like lentils, cucumbers, onions, tomatoes and bell peppers, this Mediterranean Lentil Salad is the perfect summer dish. Ready in under 30 minutes and great for a light lunch or as a side dish paired with your favorite grilled protein.

Lentil salad in a whole bowl with lemon and parsley in background.

When the weather heats up, I love turning to lighter, fresher ingredients and this lentil salad does not disappoint. Lentils are packed with protein, plus the addition of lots of veggies, feta cheese and an easy homemade lemon vinaigrette, make this the perfect packed lunch or side dish.

If you caught our recent episode of Food Rx, you’ll know too that these ingredients have many health benefits as well, including lowering cholesterol. Check out our Food Rx series for more ways food can help improve health, from improving gut health to boosting immunity.

The reason this Mediterranean lentil salad is one of my go-to’s is that it’s so easy to make. Cook your lentils, add your favorite veggies (and cheese, of course!) and toss together with a simple, homemade dressing.

It’s so flavorful, fresh, crunchy and tasty – and once it’s prepped, there’s no additional work needed. No reheating, no extra ingredients to add. Just dig in!

Nutrition Tip: Lentils are a great plant-based source of protein and fiber. Add more legumes, like lentils, to your diet can also help lower cholesterol.

Key Ingredients

Individual bowls of ingredients for lentil salad with text overlays.
  • Lentils – This protein-packed legume holds up well in this salad with all those veggies and the quick lemon dressing. No lentils on hand? Feel free to sub out with another legume, like chickpeas, or quinoa, farro, brown rice or another whole grain.
  • Veggies – Cucumber, onions, tomatoes and bell peppers are a great combo for this recipe, but you can mix and match your favorite veggies to create your own flavorful combo.
  • Fresh Parsley – Fresh herbs are so underutilized! Parsley, basil, cilantro and more add so much flavor to dishes. Use them!
  • Dressing – Whip up this quick homemade dressing, or save time and use your favorite store-bought vinaigrette instead.

How to Make this Recipe

Lentils, bell peppers, cucumber, tomatoes, parsley, feta, and red onion in bowl.

This recipe comes together in 4 simple steps:

  1. Cook your lentils. Follow the directions on the package to cook them on the stove top, or for a more hand-off way to cook them, try making them in an Instant Pot. Once cooked, let them cool.
  2. Chop your veggies. Shoot for dime-sized pieces or smaller so you can get all the flavors in each bite.
  3. Prep your dressing. Add the dressing ingredients to a small mason jar and shake it up (or whisk together in a small bowl).Make sure to give it a taste before tossing with your salad to make sure the flavors are where you want them.
  4. Mix everything together. Toss all your ingredients together in a large bowl. I prefer to make this ahead of time and refrigerate at least 30 minutes before eating so the flavors have a chance to marinate.

Frequently Asked Questions

What are lentils?

Lentils are a legume (like beans) and a great budget-friendly, nutrient-dense food. A ½-cup serving is packed with 8g of fiber and 9g of protein, which will fill you up and keep your feeling fuller longer.

How do you cook lentils?

Lentils cook similar to other dried legumes or grains, only you don’t have to use a specific ratio of water. It’s always a good idea to give them a rinse before cooking. Then, fill up your pot with water (or broth/stock for more flavor), bring it to a boil, add the lentils and let simmer until the lentils are tender. Drain off any excess liquid.

Can this recipe be made ahead of time?

Yes! Lentil salads are great for meal prep and hold up well for several days, making it easy to pack in a lunch or serve up alongside dinner. In fact, I much prefer this salad made an hour or two in advance so those flavors can marinate together.

For more meal prep ideas, make sure to check out our Meal Planning posts.

How long does this recipe keep for?

Store leftovers in an airtight container in the fridge. This recipe should keep up to 4-5 days with no issues.

Bowl of lentil salad ready to be mixed with dressing being poured over top.

Other Recipes to Try

Did you make this Mediterranean Lentil Salad? Be sure to leave a rating and a comment below! 

Lentil salad in a whole bowl with lemon and parsley in background.

Mediterranean Lentil Salad

Light, flavorful and packed with good-for-you ingredients like lentils, cucumber, onions, tomatoes and bell peppers, this Mediterranean Lentil Salad is the perfect summer dish. Great for a light lunch or as a side dish paired with your favorite grilled protein.

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes


  • 1 cup brown lentils, cooked according to package directions
  • 1 English cucumber, diced
  • 1 small red onion, finely chopped
  • 1 cup grape tomatoes, quartered
  • ½ red bell pepper, diced
  • ¼ cup fresh parsley, chopped
  • ⅓ cup feta cheese, crumbled
  • 3 Tablespoons olive oil
  • 3 Tablespoons lemon juice
  • 1 Tablespoon Dijon mustard
  • 2 teaspoons honey


  1. Combine lentils, cucumber, onion, tomatoes, pepper, parsley, and feta cheese in large bowl.
  2. Whisk olive oil, lemon juice, mustard and honey in separate bowl or small mason jar.
  3. Drizzle dressing over salad and toss to combine. Season with salt and pepper, to taste.


  • Chop veggies into dime-sized pieces or smaller so you can enjoy all the flavors in every bite.
  • This salad is best when prepped 30 minutes or more ahead of time so that the flavors can marinate.
  • Store leftovers in an airtight container in the refrigerator for up to 4-5 days.

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 206Total Fat: 13gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 11mgSodium: 204mgCarbohydrates: 21gFiber: 6gSugar: 6gProtein: 9g

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Julie Harrington, RD

About the Author

Julie Harrington

Julie Harrington, RD, is a registered dietitian, chef, and author. She spent years working as a retail dietitian, working one-on-on with shoppers to make healthier choices at the grocery store. Her blog,, is committed to helping people gain confidence in the kitchen to create nourishing meals. She is the author of The Healing Soup Cookbook, hearty recipes to boost immunity and restore health. She also loves teaching kids culinary classes to encourage healthy eating habits at a young age.

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