Bold, zesty flavors of the Mediterranean combine with fiber and protein-packed lentils for a healthy and crazy delicious Greek lentil salad. It's gluten-free and great for meal prep!
Why You Need to Make This Greek Lentil Salad
- It's soooo good! You can taste each ingredient in every delicious and balanced bite.
- It has a variety of textures, which is key for a more satisfying eating experience!
- It can be a side dish (as portioned here) or can easily be doubled for a main dish.
- It actually doesn't take that long to make! While the lentils are cooking you can chop the vegetables and whisk up the dressing. Then toss to combine and you're ready to dine!
- It's a great make ahead salad and perfect for meal prep!
What You Need to Make It
This may look like a long-ish list of ingredients, but half the ingredients are for the dressing. I promise it's still pretty simple and straightforward!
- Black beluga lentils + water
- English cucumber
- Bell pepper
- Tomatoes
- Red onion
- Feta cheese
- Kalamata olives
- Parlsey
- Extra virgin olive oil
- Red wine vinegar
- Lemon
- Oregano
- Dijon mustard
- Salt + pepper
For equipment all you need is a fine mesh sieve to rinse the lentils, a pot, a bowl, a knife, and you're pretty much set!
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How to Make Greek Lentil Salad
- Rinse lentils in a fine mesh sieve. Combine lentils and water in a medium pot and bring to boil over medium-high heat. Reduce heat to medium-low. The lentils should gently simmer until tender (stirring occasionally), approximately 30-35 minutes. Drain lentils and let cool at least 10 minutes.
- While the lentils are cooking, dice all the vegetables, then combine with the cooled lentils.
- Whisk together dressing ingredients in a small bowl until thoroughly combined.
- Drizzle dressing over the lentils and vegetables and toss to combine.
- Transfer to individual bowls or a serving platter. If desired, you can optionally garnish with a sprinkle of additional parsley and feta cheese.
What Type of Lentils are Best in This Salad?
I love using black beluga lentils (found in bulk bins at stores like Whole Foods or Sprouts, or even online!). They're delicious and they hold their shape well when cooked (no mushy lentils here!). Green French lentils are another good option.
But truly, use what you can find. If all you can find is just a simple brown lentil, that can still work. Just be sure to keep an eye during cooking and don't let them overcook and get too mushy.
How to Make Raw Onions Less Strong
Raw onions can have quite the kick, but there's a trick to make them less pungent while keeping a delightful fresh onion flavor.
Simply place your diced onions in a bowl of ice water for 15-20 minutes, then drain. You'll find they are quite more palatable this way, if you're sensitive to strong raw onions (like myself).
How to Meal Prep this Lentil Salad
This lentil salad can be meal prepped as is, lasting 3-4 days in the refrigerator.
I have also prepared the salad leaving out the feta, saving it to toss on when serving. I prefer this method if I'm serving it to friends and family or bringing it to a potluck or something.
Is This Healthy?
Absolutely! This plant-based salad has simple, fresh ingredients. With one side-dish serving having 7 grams of protein and 6 grams of fiber, it can help promote satiety, better blood glucose control, better digestion, and weight management.
Know, too, that “healthy” is subjective. The foods that help one maintain their health may or may not work for you - and that’s okay! Honor the body you have. As a registered dietitian nutritionist, I suggest eating a variety of nourishing foods that help you feel good and achieve or maintain your health, balanced with the foods you love. Remember - an election isn’t won with every vote, but the majority. Your health is the same way - the overall dietary pattern is what matters most.
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Greek Lentil Salad
Ingredients
- 1 cup black beluga lentils
- 3 cups water
- 1 English cucumber diced
- 1 bell pepper diced
- 1 cup diced fresh tomatoes (cherry, grape, or roma)
- ½ red onion diced
- ¼ cup feta cheese
- ¼ cup kalamata olives
- ¼ cup chopped parsley
Greek Dressing:
- 2 Tbsp extra virgin olive oil
- 2 Tbsp red wine vinegar
- juice of half a lemon
- 1 tsp dried oregano
- ½ tsp dijon mustard
- ½ tsp salt
- ¼ tsp black pepper
Instructions
- Rinse lentils in a fine mesh sieve. Combine lentils and water in a medium pot and bring to boil over medium-high heat. Reduce heat to medium-low. The lentils should gently simmer until tender (stirring occasionally), approximately 30-35 minutes. Drain lentils and let cool at least 10 minutes.
- While the lentils are cooking, dice all the vegetables, then combine with the cooled lentils.
- Whisk together dressing ingredients in a small bowl until thoroughly combined.
- Drizzle dressing over the lentils and vegetables and toss to combine.
- Transfer to individual bowls or a serving platter. If desired, you can optionally garnish with a sprinkle of additional parsley and feta cheese.
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