I used to have a serious problem with “lunch salads.” You know the kind—a pile of cold lettuce that leaves you hungry again by 2 PM. Honestly, they just made me grumpy.
As someone who tracks my energy levels, I know I need a lunch that’s packed with substance. I need protein and fiber to actually carry me through a long afternoon of work calls and data analysis.
This Mediterranean Lentil Salad is my solution. It’s not a “salad” in the boring sense. It’s a hearty, vibrant bowl of food that’s packed with flavor. The secret? We sauté the veggies first, giving them a tender-crisp texture that makes this dish feel like a real meal. It’s the ultimate satisfying lunch.
A Salad That Eats Like a Meal
What makes this healthy lentil salad so different is the texture. We don’t just toss raw veggies in a bowl. Instead, we lightly sauté the red bell pepper, green beans, and red onion. This softens them just enough and brings out their natural sweetness.
When you combine those warm, tender-crisp veggies with the hearty brown lentils, briny Kalamata olives, and creamy, salty feta… it’s just a perfect combination.
It’s a fantastic balance of plant-based protein, healthy fats, and fiber. This is the kind of dish that keeps me full and energized for hours—no 3 PM slump in sight.
How to Build Your Perfect Lentil Salad
This recipe comes together in three simple parts. You’ll be surprised how fast it is.
- The Sautéed Base: First, get your veggies (peppers, green beans, onion) into a hot skillet with a bit of olive oil. Cook them for 8–10 minutes until they are tender but still have a slight crunch. Set them aside to cool just a bit.
- The Zesty Dressing: While the veggies cook, make the lemon herb dressing recipe. This is a simple whisk of olive oil, fresh lemon juice, fresh dill, and a touch of Dijon mustard. That “kick” from the Dijon is what really brings it all together.
- Toss and Serve: In your big salad bowl, combine the cooked lentils, the slightly cooled veggies, the olives, and most of the feta. Pour that beautiful dressing over the top and toss gently. I like to save a little feta to crumble on top right before serving.
A Few Tips and Variations
I’ve made this dozens of times, and here are a few tricks I’ve learned:
- Lentil Prep: Canned lentils are my secret weapon for speed. Just make sure to rinse them really well under cold water until the water runs clear. If you’re cooking from dry, let them cool down before adding them so they don’t get mushy.
- Make it Your Own: This recipe is so flexible. Don’t have green beans? Try diced zucchini or asparagus. Not a fan of dill? Fresh parsley or mint works beautifully, too.
- Storage Smart: This salad is fantastic for meal prep. It keeps in the fridge for 3-4 days. If it seems a little dry the next day, just add an extra squeeze of lemon juice or a tiny drizzle of olive oil to wake it back up.
Vibrant Mediterranean Lentil Salad with Lemon-Herb Dressing
Equipment
- Large frying pan or skillet
- Medium mixing bowl (for dressing)
- Large mixing bowl (for salad)
- Ingredients
Ingredients
For the Sautéed Vegetables:
- 1 Tbsp + 1 tsp extra-virgin olive oil ≈20 ml
- ⅔ medium red bell pepper ≈100 g, cored, seeded, diced
- 5.3 oz ≈150 g fresh green beans, trimmed, cut into 1-inch pieces
- ⅔ cup red onion finely diced (≈100 g)
- ⅛ tsp kosher salt
- ⅛ tsp freshly ground black pepper
For the Lemon-Herb Dressing:
- 2 Tbsp + 2 tsp extra-virgin olive oil ≈40 ml
- 2 Tbsp fresh lemon juice
- 3½ Tbsp ≈10 g fresh dill, finely chopped
- 1⅓ tsp Dijon mustard
- ¼ tsp dried oregano
- ⅛ tsp ground cumin
- ⅛ tsp kosher salt
- ⅛ tsp freshly ground black pepper
For the Salad Assembly:
- 2 cups cooked brown/green lentils from 1 × 19-oz/540-ml can, drained ≈330 g, rinsed; or from ≈1 cup dry, cooked and cooled
- ⅓ cup pitted Kalamata olives roughly chopped (≈45 g)
- ½ cup crumbled feta ≈70 g, divided
Instructions
- Sauté the vegetables: Heat the olive oil in a large skillet over medium heat. Add bell pepper, green beans, and red onion; cook, stirring occasionally, 8–10 minutes until tender-crisp. Season with salt and pepper, transfer to a bowl, and let cool 5 minutes.
- Make the dressing: In a medium bowl whisk olive oil, lemon juice, dill, Dijon, oregano, cumin, salt, and pepper until emulsified.
- Assemble: In a large bowl add lentils, the slightly cooled vegetables, olives, and about ⅔ of the feta. Pour in the dressing and toss gently to coat.
- Serve: Portion and top with the remaining feta. Serve warm, at room temperature, or chilled.
Notes
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days.
- Reviving Leftovers: If the salad seems a bit dry after refrigeration, refresh it with a small drizzle of extra-virgin olive oil or a squeeze of fresh lemon juice before serving.
- Lentil Preparation: If cooking lentils from scratch, ensure they are cooked until tender but still hold their shape. Allow them to cool before adding to the salad.
- Calories: 350 kcal
- Protein: 13.1 g
- Fat: 22 g
- Carbohydrates: 29.4 g
- Fiber: 10.5 g
- Sugar: 5.4 g
A Few Quick Questions
Can I serve this salad cold?
Absolutely! I love it slightly warm or at room temperature, but it’s also delicious straight from the fridge. The flavors actually get even better as they sit.
What kind of lentils are best?
Brown or green lentils are perfect here because they hold their shape. I’d avoid red lentils, as they tend to break down and become too soft for a salad.
What can I serve with this?
Honestly, it’s a full meal on its own. It’s got protein, fiber, and healthy fats. If you want to stretch it further, it’s a great side dish for simple grilled chicken or fish.
This Mediterranean Lentil Salad has become a staple in my lunch rotation. It’s a bright, satisfying, and incredibly delicious way to pack in whole-food ingredients. I hope you love it!
