Mediterranean Lentil Salad

BY : PUBLISHED : August 18th, 2012 UPDATED: October 17th, 2022

From the authors, Gina and Jeremy: One of the best ways to cool off in the summer is with a cold salad. We are easily bored with leafy green salads and usually want a little more protein in our meal. When we feel the need to have a light, healthy, and cheap option we turn to a tangy lentil salad. This Mediterranean Lentil Salad recipe came about when we happened to throw together some ingredients we had around the house, and it had a decidedly Mediterranean feel! This works great as both a side dish or a full entree. It’s also cheap, as lentils, garbanzos, and veggies are inexpensive.

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From Plant-Based on a Budget: This Mediterranean Lentil Salad is full of plant-protein and it so happens to be incredibly tasty. It contains all those amazing Mediterranean flavors we love and it makes for a perfect light lunch. We think you will absolutely love it!

Top view of Mediterranean lentil salad in a white bowl.

MediterraneanLentilSalad 1 1

Perfect Lunch Prep

This Mediterranean Lentil Salad is ideal for those looking to prep their food in advance (and be healthier!). You can prep this on a Sunday and have lunch for every day of the week all ready to go. If you have soggy salad aversion, you can leave out the dressing (prep it and save it in a glass jar) and then dress it right before serving. If you like your salads marinated, then you can dress it and leave it for a couple of days to intensify the flavors.

On that note, we cannot encourage you enough to take some time on Sunday and prepare for your (busy) week ahead. You don’t have to be a meal prepping queen and whip up 7 different dishes, any prep is good prep. Even if you cook a grain and a protein in bulk, you will cut your time spent in the kitchen considerably. Why Sunday? Because it tends to be the quieter and less busy day, and it happens to be the day before the weekly marathon begins.

Recommended Equipment:

Photos by Alfonso Revilla

Close up of a white bowl filled with Mediterranean lentil salad.

MediterraneanLentilSalad 1 1

Mediterranean Lentil Salad

Gina & Jeremy
Let's travel to the Mediterranean in our minds with this amazing Mediterranean Lentil Salad! Bonus points: t is packed with plant protein!
5 from 16 votes
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Dinner, Lunch
Cuisine Mediterranean
Servings 6 servings
Calories 390 kcal
METHOD Stove
DIET Vegan

Ingredients
  

  • 2 cups of uncooked lentils
  • 2 garlic cloves, chopped
  • 1 small red onion, diced
  • 1 large tomato, chopped
  • 1 medium cucumber, chopped
  • 4 Tablespoons of olive oil
  • 2 Tablespoons of red wine vinegar
  • 15 ounces of garbanzo beans
  • 3 teaspoons of dill
  • Salt and pepper, to taste

Instructions
 

  • Boil the lentils in water for about 20 minutes or until soft. Drain and place in the freezer for 10 minutes.
  • Remove the lentils from the freezer and add them to a large bowl. Pour in the oil and vinegar and mix thoroughly with a wooden spoon.
  • Stir in the garlic, onion, tomatoes, and cucumber.
  • Stir in the dill, salt, and pepper, and mix again. Cool for 10 minutes in the fridge and serve.
  • Put in the dill, salt, and pepper and mix again. Cool for 10 minutes in the fridge and serve.

Notes

You can prep this on a Sunday and have lunch for every day of the week all ready to go. If you have soggy salad aversion, you can leave out the dressing (prep it and save it in a glass jar) and then dress it right before serving. If you like your salads marinated, then you can dress it and leave it for a couple of days to intensify the flavors.

Nutrition

Calories: 390kcalCarbohydrates: 52gProtein: 21gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gSodium: 205mgPotassium: 864mgFiber: 24gSugar: 3gVitamin A: 317IUVitamin C: 10mgCalcium: 75mgIron: 6mg
Tried this recipe?Please tag us at @PlantBasedonaBudget! 🙂

Disclaimer: Although plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

Mediterranean Lentil Salad | Plant-Based on a Budget | #lentil #salad #mediterranean #healthy #vegan #plantbasedonabudget

About Gina & Jeremy

"Oh, what a feeling. When you're dancing on the ceiling. And plant-based."
-Lionel Richie

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Reader Interactions

Comments

  1. Nancy says

    5 stars
    My current fav lentil salad
    !!

    • Andrea White says

      Agreed! It's sooo good!

  2. julie says

    5 stars
    Heartiest recipe ever! It made me love it so much more!

    • Andrea White says

      Yes! Incredibly satisfying and filling with every bite!

  3. Genevieve says

    5 stars
    I love lentils and this Mediterranean salad looks like the perfect recipe for fall!

    • Andrea White says

      Yesss! Protein-packed and delicious!

  4. Nora says

    5 stars
    This Mediterranean salad sounds delicious! Can't wait to try it out!

    • Andrea White says

      Let us know what you think 🙂

  5. Julie says

    5 stars
    This Mediterranean lentil salad is gorgeous and I really love the flavours especially the fresh dill and garlic. It looks super healthy too and full of protein with added garbanzo beans. Thanks 🙏

    • Andrea White says

      Nothing like the fresh flavors of this one! So good!

  6. Kayla DiMaggio says

    5 stars
    This lentil salad was so refreshing! I loved how easy and delicious it was to make!

    • Andrea White says

      Yesss! So protein-packed and delicious!

  7. Helen at the Lazy Gastronome says

    5 stars
    This looks amazing! Trying to eat more plant based. Pinned. Visiting from the Facebook group.

    • Andrea White says

      Love it! Hope you love this one!

  8. Jerika says

    5 stars
    YUM! This Mediterranean Lentil Salad looks so delish can't wait.:) Love the plant protein in it. Thanks!

    • Andrea White says

      It's super filling and refreshing all in one!

  9. Emily says

    5 stars
    This was so filling and delicious! I made a big batch so I could take it to work during the week!

    • Andrea White says

      Love that! It's definitely a yummy one that's great for meal prep!

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