Mediterranean Lentil, Olive & Feta Salad

A fresh, colorful, protein-rich salad made with tender lentils, juicy tomatoes, crunchy cucumber, red onion, olives, fresh parsley, and creamy feta cheese. It works beautifully as a light lunch, healthy side dish, or easy meal-prep recipe.

 Ingredients

For 4 servings:

• 2 cups cooked green or brown lentils, drained and cooled
• 1 cup cherry tomatoes, halved
• 1 small cucumber, sliced
• ½ small red onion, thinly sliced
• ½ cup mixed olives, such as Kalamata and green olives
• ½ cup feta cheese, crumbled
• ¼ cup fresh parsley, chopped
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon fresh lemon juice
• 1 small garlic clove, finely minced
• ½ teaspoon dried oregano
• ¼ teaspoon black pepper
• Salt, to taste

 Instructions

1. Prepare the lentils
If cooking lentils from dry, cook them until tender but not mushy. Drain well and allow them to cool completely.

2. Chop the vegetables
Slice the cucumber, halve the cherry tomatoes, thinly slice the red onion, and chop the parsley.

3. Make the dressing
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, black pepper, and a small amount of salt.

4. Assemble the salad
Add the cooked lentils, tomatoes, cucumber, red onion, olives, and parsley to a large bowl.

5. Add the dressing
Pour the dressing over the salad and gently toss until everything is evenly coated.

6. Finish with feta
Sprinkle the crumbled feta over the top and gently mix or leave it on top for a beautiful presentation.

7. Serve
Enjoy immediately, or refrigerate for 20–30 minutes before serving so the flavors can blend together.

 Estimated Nutrition Information

Per serving:

• Calories: approximately 330–380 kcal
• Protein: 14–17 g
• Carbohydrates: 35–42 g
• Fat: 15–19 g
• Fiber: 10–13 g
• Sugar: approximately 5–7 g

Nutrition values are estimates and will vary depending on the exact ingredients and portion sizes. USDA FoodData Central is a comprehensive source for food composition data.

 Nut Information

This recipe is naturally nut-free.

However, if you are serving someone with a severe nut allergy, always check the labels on:

• Feta cheese
• Olives
• Seasonings
• Packaged or pre-cooked lentils

Some packaged foods may have allergen cross-contact warnings.

 Recipe Q&A

Q: Can I use canned lentils?
Yes! Canned lentils make this recipe even faster. Drain and rinse them well before using.

Q: Can I use chickpeas instead of lentils?
Absolutely. Chickpeas, white beans, or mixed beans are great alternatives.

Q: Can I make this salad vegan?
Yes. Simply leave out the feta cheese or replace it with a plant-based feta alternative.

Q: Is this recipe good for meal prep?
Yes! You can prepare the salad ahead of time. For the best texture, add the feta shortly before serving.

Q: How long will leftovers last?
For food safety, refrigerate promptly and keep the refrigerator at 40°F / 4.4°C or below. USDA guidance generally recommends using refrigerated leftovers within 3–4 days.

Q: Can I add more protein?
Yes! Add grilled chicken, tuna, salmon, boiled eggs, or extra lentils.

Q: What can I serve with this salad?
It pairs perfectly with grilled chicken, fish, pita bread, roasted vegetables, or soup.