Mediterranean Lentil Salad (Fresh, Filling & Meal-Prep Friendly)

This Mediterranean Lentil Salad is bright, hearty, and packed with plant-based protein and fiber. It’s perfect for weight loss, clean eating, or as a make-ahead lunch that actually keeps you full.

Ingredients (Serves 4)

Salad

1 cup dry lentils (green or brown)
3 cups water
1 cup cherry tomatoes, halved
1 medium cucumber, diced
½ red onion, finely chopped
¼ cup fresh parsley, chopped
¼ cup feta cheese, crumbled (optional)

Dressing

3 tbsp extra-virgin olive oil
2 tbsp fresh lemon juice
1 clove garlic, minced
1 tsp dried oregano
Salt & black pepper, to taste

Instructions (Step-by-Step)

1️⃣ Cook the Lentils

Rinse lentils well under cold water.
Add lentils and water to a pot.
Bring to a boil, then reduce heat and simmer 15–20 minutes until tender but not mushy.
Drain and let cool completely.

2️⃣ Prep the Vegetables

Chop tomatoes, cucumber, red onion, and parsley.
Set aside in a large mixing bowl.

3️⃣ Make the Dressing

In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and black pepper.

4️⃣ Combine

Add cooled lentils to the vegetables.
Pour dressing over the salad and toss gently until well coated.

5️⃣ Finish

Sprinkle with feta cheese if using.

6️⃣ Chill (Optional but Recommended)

Refrigerate 20–30 minutes to allow flavors to meld.

Serving Ideas

Light lunch or dinner side
Pair with grilled chicken, salmon, or shrimp
Stuff into pita bread or wraps
Serve over mixed greens for a bigger salad bowl

Nutrition Information (Approx. per serving, without feta)

Calories: ~260 kcal
Protein: 12–14 g
Carbohydrates: 30 g
Fiber: 10–12 g
Fat: 10 g

👉 With feta: add ~40–50 calories and extra calcium & protein.

Dietary Notes

Vegetarian: Yes
Vegan: Yes (omit feta or use plant-based feta)
Gluten-Free: Yes
Dairy-Free: Without feta
High-Fiber & High-Protein: Naturally

Allergen & Nut Information

Contains: Dairy (if feta is used)
Does NOT contain: Peanuts, tree nuts, gluten, soy, eggs
⚠️ Always check feta and seasoning labels for cross-contamination if allergies are severe.

Q & A

Q: Can I use canned lentils instead of dry?
A: Yes. Use 2½–3 cups canned lentils, rinse and drain very well.

Q: Is this salad good for weight loss?
A: Absolutely. Lentils are high in fiber and protein, helping control appetite and blood sugar.

Q: How long does it last in the fridge?
A: 3–4 days in an airtight container. Great for meal prep.

Q: Can I make it fully vegan?
A: Yes—skip the feta or replace it with vegan feta or nutritional yeast.

Q: What extra ingredients work well?
A: Kalamata olives, bell peppers, avocado, arugula, spinach, or a pinch of chili flakes.

Q: Can I eat it warm?
A: Yes! It’s delicious slightly warm, especially when paired with grilled protein.

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.