Mediterranean Lentil Feta Salad

Fresh, hearty, tangy, and packed with plant-based protein. This Mediterranean-style lentil salad makes an excellent lunch, side dish, or light dinner.

Servings: 4–6
Prep time: 15 minutes
Cook time: 20–25 minutes
Total time: About 35–40 minutes

Ingredients

For the salad

1 cup (200 g) dry green or brown lentils
2 cups (480 ml) water or vegetable broth
1 cup cherry tomatoes, halved
1 cucumber, diced
½ red onion, finely diced
½ cup Kalamata olives, pitted and halved
½ cup (75 g) crumbled feta cheese
¼ cup fresh parsley, chopped
2 tbsp fresh mint, chopped
2 tbsp roasted red peppers, chopped, optional
¼ cup toasted walnuts or almonds, optional

Lemon-herb dressing

3 tbsp extra-virgin olive oil
2 tbsp fresh lemon juice
1 tbsp red wine vinegar
1 small garlic clove, finely minced
1 tsp Dijon mustard
½ tsp dried oregano
¼ tsp ground cumin
½ tsp salt
¼ tsp black pepper

Instructions

1. Cook the lentils.
Rinse the lentils thoroughly under cold water and remove any small stones or debris.

Place them in a saucepan with the water or vegetable broth. Bring to a boil, then reduce to a gentle simmer.

Cook uncovered for approximately 20–25 minutes, or until tender but still slightly firm. Avoid overcooking—the lentils should hold their shape in the salad.

Drain well and allow them to cool for at least 10–15 minutes.

2. Prepare the vegetables.
While the lentils cool, chop the cucumber, tomatoes, red onion, olives, parsley, mint, and roasted red peppers.

Place everything in a large mixing bowl.

3. Make the dressing.
In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, garlic, Dijon mustard, oregano, cumin, salt, and pepper.

Taste and adjust the seasoning. Add more lemon juice for brightness or olive oil for a milder dressing.

4. Combine the salad.
Add the cooled lentils to the vegetables.

Pour over approximately three-quarters of the dressing and gently toss until everything is evenly coated.

5. Add the feta.
Fold in the crumbled feta and fresh herbs gently so the feta doesn’t completely break apart.

Add the remaining dressing if needed.

6. Rest before serving.
For the best flavor, refrigerate the salad for 20–30 minutes before serving. This gives the lentils time to absorb the Mediterranean dressing.

Serve chilled or at room temperature.

Easy Variations

Add avocado:
Dice ½ avocado and add just before serving.

Make it more filling:
Add grilled chicken, canned tuna, chickpeas, or hard-boiled eggs.

Add grains:
Mix in ½–1 cup cooked quinoa, farro, or bulgur.

Extra Mediterranean flavor:
Add artichoke hearts, pepperoncini, sun-dried tomatoes, or a pinch of sumac.

Vegan version:
Simply omit the feta or replace it with a plant-based feta alternative.

Lower-carb version:
Use more cucumber, tomatoes, herbs, and feta while reducing the lentil portion.

Storage

Store in an airtight container in the refrigerator for up to 4 days.

The salad often tastes even better the following day. If making it ahead, reserve some dressing and add it just before serving if the lentils absorb too much.

Nutrition Estimate

Approximate per serving when divided into 6 servings, without optional nuts:

Calories: ~280 kcal
Protein: ~12 g
Fat: ~14 g
Carbohydrates: ~29 g
Fiber: ~10 g
Net carbs: ~19 g
Sugar: ~4 g

Nutrition varies according to the amount of olive oil, feta, vegetables, and lentils used.

Allergen & Dietary Information

Contains: Milk/dairy from feta
Gluten-free: Yes, when using naturally gluten-free ingredients
Nut-free: Yes if the optional nuts are omitted
Peanut-free: Yes, assuming packaged ingredients are peanut-free
Egg-free: Yes
Soy-free: Yes, assuming packaged ingredients are soy-free
Vegetarian: Yes
Vegan: No as written; omit feta for a vegan version
High-fiber: Yes
High-protein: Yes for a plant-based salad
Mediterranean diet-friendly: Yes

Best Tip

Don’t serve the lentils piping hot. Let them cool before adding the vegetables and feta. Hot lentils can soften the cucumber and herbs and cause the feta to melt into the dressing. For the freshest texture, cool the lentils first, then toss everything together.

Author
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Sara Mitchell

Sara Mitchell is an expert restaurant content creator who writes easy-to-read guides about CAVA and other Mediterranean fast-casual chains in the United States. She covers locations, menus, prices, and hours, making it simple for visitors to find nearby restaurants and what to order quickly.

With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.