Mediterranean Lentil Salad- Made with mostly pantry ingredients, all you need is 15-minutes to whip up this nutritious lentil salad! (vegan, gluten-free)

Do you ever find yourself in a lunch rut? Ya, me too. This lentil salad is the perfect solution to all of your lunchtime woes…

1. It takes just 15 minutes to prepare.
2. It holds up well in the refrigerator for several days.
3. It’s packed with fiber, protein and antioxidants. The lunch of longevity champions.
4. It’s inspired by Mediterranean cuisine which means it’s as flavorful as it is good for you.

Let me show you how easy it is to make!

Mediterranean Lentil Salad Ingredients

• Lentils- Brown or green lentils work best here. I use canned lentils to make this come together fast.
• Cucumber- Any kind will work. It’s up to you if you want to peel it or not. I don’t.
• Red Onion- Red onion is ideal for it’s mild flavor since we’re serving it raw in this salad.
• Tomatoes- Cherry, grape or sungold tomatoes work best. I have made it without the tomatoes and it’s just as good.
• Olives- I like green olives for their intense briny flavor. Feel free to use your preferred variety.
• Lemon- Fresh squeezed is ideal.
• Parsley- Flat leaf parsley adds a fresh, earthy flavor. Feel free to omit if you’re not a fan.
• Red Wine Vinegar- Could use white wine vinegar in a pinch but red wine is best.
• Extra Virgin Olive Oil- I don’t recommend substitutions here as it’s a great source of healthy fats.
• Dijon Mustard- Be sure to use dijon and not yellow mustard for best results.
• Dried Oregano- Gives a subtle herby flavor.
• Salt & Pepper- Tailor the amounts to your personal preferences. I like things salty. :)

How to Make Mediterranean Lentil Salad

1. Whisk together extra virgin olive oil, red wine vinegar, dijon mustard, oregano, and salt & pepper.
2. Add lentils, cucumber, red onion, parsley, olives and tomatoes. Toss until evenly coated in dressing.
3. Refrigerate until ready to serve.

Serving Suggestions

• My favorite way to enjoy this salad is tucked inside of sprouted wheat pita bread with avocado and romaine lettuce!
• You could also serve it with lettuce cups.
• Or on a bed of lettuce.
• Add tofu ‘feta’ or boiled egg to amp up the protein.

More Healthy Lunch Ideas

• Edamame Egg Salad
• Crunchy Quinoa Power Bowls
• 5-Ingredient Green Socca
• Vegan Poke Bowls with Tofu
• Roasted Vegetable Quinoa Meal Prep Bowls

Print Recipe

Mediterranean Lentil Salad (vegan, gluten-free)

Made with mostly pantry ingredients, all you need is 15-minutes to whip up this nutritious lentil salad!

Prep Time15 minutes mins

Total Time15 minutes mins

Servings: 3

Ingredients

• 3 tablespoons red wine vinegar
• 2 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 tablespoon dijon mustard
• 1 teaspoon dried oregano
• ½ teaspoon salt & pepper, more/less to taste
• 2 15-ounce canned lentils, drained and rinsed (brown or green)
• 1 cucumber, finely chopped
• ½ red onion, finely chopped
• ½ cup green olives, pitted and chopped
• ½ cup flat leaf parsley, finely chopped
• 8 ounces cherry or grape tomatoes, sliced in half

Instructions

• In a large bowl, combine the olive oil, vinegar, lemon juice, mustard, dried oregano, salt & pepper. Whisk together.
• To the same bowl, add the lentils, cucumber, red onion, olives, tomatoes and parsley. Stir until evenly coated with dressing. Seal and refrigerate until ready to serve. Leftovers will keep for 3-5 days.

Notes

Nutrition Facts are an estimate and may vary depending on specific ingredients you choose. 

Nutrition

Calories: 292kcal, Carbohydrates: 33g, Protein: 13g, Fat: 13g, Saturated Fat: 2g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 10g, Sodium: 420mg, Potassium: 446mg, Fiber: 11g, Sugar: 5g, Vitamin A: 1650IU, Vitamin C: 32mg, Calcium: 68mg, Iron: 6mg

Course: lunch, Salad, Side Dish

Cuisine: American, Mediterranean

Did you try this recipe? Please let me know how it turned out by leaving a comment below or sharing a picture on Instagram with the hashtag #makingthymeforhealth. I love hearing your feedback!