Lentil Salad with Mediterranean

Today on TACKRECIPE, we are going to explore the Lentil Salad with Mediterranean Vegetables recipe, a delightful and nutritious dish packed with vibrant flavors. Originating from the Mediterranean region, this salad is a perfect blend of protein-rich lentils, crisp vegetables, and a tangy dressing, making it a refreshing yet satisfying meal. Whether you enjoy it as a main course or a side dish, this recipe is both healthy and delicious. It is an ideal choice for meal prep, as the flavors intensify over time, making it even more delicious the next day.

Ingredients:

• 1 cup dried green or brown lentils (or 2 ½ cups cooked lentils)
• 3 cups water
• 1 teaspoon salt
• 1 cup cherry tomatoes, halved
• 1 small cucumber, diced
• ½ red onion, finely chopped
• ½ cup Kalamata olives, sliced
• ¼ cup fresh parsley, chopped
• ¼ cup fresh mint, chopped
• ½ cup crumbled feta cheese (optional)
• Dressing:
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• ½ teaspoon dried oregano
• ½ teaspoon salt
• ¼ teaspoon black pepper

Cook Lentils

Rinse the lentils thoroughly under cold water. In a medium saucepan, bring the water to a boil, add the lentils and salt, then reduce to a simmer. Cook for about 20-25 minutes or until the lentils are tender but still hold their shape. Drain and let them cool.

Prepare Vegetables

While the lentils are cooking, chop the cherry tomatoes, cucumber, red onion, and olives. Finely chop the fresh parsley and mint. If using feta cheese, crumble it into small pieces and set everything aside.

Make Dressing

In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, oregano, salt, and black pepper. Mix well until fully combined and emulsified.

Assemble Salad

In a large mixing bowl, combine the cooked and cooled lentils with the prepared vegetables, olives, and herbs. Pour the dressing over the salad and gently toss until everything is evenly coated. If using feta cheese, sprinkle it over the top.

Chill & Serve

For the best flavor, let the salad sit for at least 15 minutes to allow the dressing to infuse into the ingredients. Serve chilled or at room temperature for a refreshing Mediterranean meal.

Tips:

Use the Right Lentils 

🟢Opt for green or brown lentils as they hold their shape well after cooking. Avoid red lentils, as they tend to become too soft and mushy for a salad. For convenience, canned lentils can be used—just rinse and drain them thoroughly.

Let It Marinate 

🟢After mixing the ingredients with the dressing, let the salad sit for at least 15-20 minutes before serving. This allows the flavors to meld together, enhancing the overall taste. For an even deeper flavor, refrigerate for a few hours or overnight.

Customize for Extra Texture

🟢Add toasted nuts (like almonds or pine nuts) for a crunchy texture, or toss in some grilled halloumi or avocado for a creamy contrast. For a spicier kick, a pinch of chili flakes or sumac can elevate the flavor profile.