Already cooked lentils from a can are tossed with cucumber, cherry tomatoes, red onion, feta and parsley. A dressing of lemon juice, olive oil, Dijon mustard and oregano brings the salad together without another cooking step.
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Why you will like this recipe
- Canned lentils need no extra cooking. Drain and rinse the already cooked lentils before adding them to the salad bowl.
- Crunch from cucumber and red onion. Diced cucumber and finely chopped onion sit alongside halved cherry tomatoes, feta and parsley.
- A lemon-and-mustard dressing. Whisk olive oil, lemon juice, Dijon mustard and oregano in the serving bowl before gently tossing in the salad ingredients.
Substitutions
Omit feta or use a dairy-free alternative for a vegan salad. Chickpeas can replace one can of lentils.
Ingredient choices and cooking cues
Canned lentils make this a quick salad because they are already cooked. Drain them thoroughly so their packing liquid does not dilute the lemon dressing. Handle them gently: lentils should remain recognisable among the vegetables rather than becoming a paste. The cucumber and tomatoes bring a crisp, juicy contrast, so cut them into pieces that fit comfortably on a fork with the lentils.
Dijon helps the oil and lemon juice combine into a more even dressing. Whisk until the mixture looks cohesive, then coat the salad rather than pouring all the dressing into one patch. Feta supplies a salty, tangy accent, so check the assembled salad before deciding it needs more salt. The red onion should be finely cut enough to give small bursts of sharpness without overwhelming a mouthful.
The short standing period lets the dressing reach the lentils and takes the edge off the separate flavours. Afterward, gently turn the salad and taste a spoonful containing several components. The tomatoes and cucumber may release more juice as the salad sits, so judge the balance again near serving. Parsley gives a fresh herbal note that is different from the dried oregano in the dressing.
Storage and reheating
Refrigerate for up to 4 days. For best texture, add extra herbs just before serving.
Serving ideas
Serve the lentil salad after its 5-minute stand so the dressing is distributed. Toss gently to retain the lentils’ texture and add any extra fresh herbs just before serving.
Recipe card
Mediterranean Lentil Salad
Ingredients
Method
- Whisk olive oil, lemon juice, mustard, oregano, salt, and pepper in a large bowl.
- Add lentils, cucumber, tomatoes, red onion, feta, and parsley. Toss gently.
- Let the salad stand for 5 minutes, then taste and adjust the lemon or seasoning before serving.
Notes
Estimated nutrition per serving
| Nutrient | Per serving |
|---|---|
| Energy | 304 kcal |
| Protein | 14.8 g |
| Fat | 13.7 g |
| Saturated fat | 3.2 g |
| Carbohydrate (including fiber) | 33.6 g |
| Fiber | 11.7 g |
| Sugar | 6.1 g |
| Sodium | 472 mg |
Estimates are calculated from the ingredient amounts and standard food composition references, divided into the stated number of equal servings. They are not laboratory measurements. Brands, substitutions, optional additions and portion sizes can change the result. Optional toppings, extra side dishes and unspecified added salt are excluded from the base estimate.
Frequently asked questions
Can I use dried lentils?
Only after cooking them separately and letting them cool. Choose lentils that hold their shape; split red lentils tend to soften too much for this style of salad. The canned amounts refer to cans before draining, so do not replace them with the same weight of dried lentils.
Why is there liquid at the bottom of the bowl?
Tomatoes, cucumber and salt naturally create a juicier mixture over time. Thoroughly drained lentils help, but some liquid is expected. Gently redistribute the dressing before serving and use a spoon that lets you control how much of the accumulated juice reaches each plate.
More recipes to try: Hearty Lentil Vegetable Soup · Slow-Simmered Red Lentil Curry.
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