My Favorite Lunchtime Friend
This Mediterranean black lentil salad is my kitchen hero. It keeps me full and happy all afternoon. I make a big batch every Sunday.
It is perfect for meal prep. The flavors get even better after a day in the fridge. I still smile when I open my lunchbox.
A Little Story About Lentils
I first had black lentils at my friend Elena’s house. She called them “beluga” lentils because they look like little caviar. I thought that was so fancy!
Now they are my go-to for a healthy lentil salad recipe. They hold their shape so well. They never turn to mush in your bowl.
Why This Salad Matters
This is a powerful vegetarian protein salad. Those tiny lentils pack a big punch. They give you steady energy without the slump.
Mixing the warm lentils with the kale is my secret. It softens the greens just right. Doesn’t that smell amazing when you toss it all together?
Making It Your Own
This easy Mediterranean salad is like a friendly canvas. Don’t have a shallot? Use a bit of red onion. Not a fan of olives? Just leave them out.
For a vegan lentil salad option, skip the feta. Add a handful of toasted nuts instead. You still get that nice salty crunch. What is one ingredient you would love to add in?
Fun Fact & Final Thoughts
*Fun fact*: This is a naturally gluten free salad recipe. Lentils are a wonderful, friendly food for most everyone. I love that.
This make ahead salad for lunch truly saves my week. It means one less thing to worry about. A good lunch is a small act of kindness for yourself.
Do you have a favorite “make ahead” dish that makes your life easier? Tell me about it! I am always looking for new ideas to try.
Ingredients:
| Ingredient | Amount | Notes |
|---|---|---|
| Dried black lentils | 2 cups | Picked over and rinsed |
| Vegetable broth | 4 cups | Plus water to top-up if needed |
| Garlic | 3 cloves | Minced |
| Extra-virgin olive oil | 6 tablespoons | |
| Red wine vinegar | 3 tablespoons | |
| Honey | 2 teaspoons | |
| Cumin | 1 1/2 teaspoon | |
| Dijon mustard | 1/2 teaspoon | |
| Fine sea salt | 1/2 teaspoon | More to taste if needed |
| Black pepper | 1/4 teaspoon | |
| Kale | 2 cups | Finely chopped, stems removed |
| Red bell pepper | 1 | Orange or yellow also work |
| Shallot | 1 large | Thinly sliced (about 1/2 cup) |
| Flat-leaf parsley | 1/2 cup | Chopped |
| Green olives | 1/3 cup | Pitted and chopped (optional) |
| Feta cheese | 5.3 oz | About 3/4 cup, crumbled |
Instructions
Step 1: Let’s cook our lentils. Put them in a pot with the broth and garlic. Simmer until they are tender but not mushy. (Always check early so they don’t get too soft!). This healthy lentil salad recipe starts with perfect beans.
Step 2: Now, make the dressing. Whisk everything in a big bowl. Doesn’t that smell amazing? This easy Mediterranean salad dressing is so simple. Do you prefer sweet or tangy dressings? Share below!
Step 3: Toss the warm lentils right in the dressing. They will soak up all that good flavor. This is the secret for a tasty vegetarian protein salad. I still laugh at how easy this is.
Step 4: Add all your chopped veggies and parsley. Mix everything together gently. Your Mediterranean black lentil salad is coming to life. It’s a perfect make ahead salad for lunch.
Step 5: Finally, crumble the feta cheese on top. For a vegan lentil salad option, just skip this step. This gluten free salad recipe is now ready to enjoy. Your black lentil salad with feta looks beautiful!
Creative Twists
Swap feta for creamy avocado slices. Use sweet cherries instead of bell pepper. Add a spoon of orange zest to the dressing. Which one would you try first? Comment below!Serving & Pairing Ideas
This Beluga lentil salad is a full meal on its own. I love it with warm pita bread for dipping. You could also serve it over a bed of fresh greens. A cool cucumber salad makes a lovely side too. Which would you choose tonight?
Keeping Your Salad Fresh and Tasty
Let’s talk about storing this healthy lentil salad. It keeps wonderfully in the fridge. Just pop it in a sealed container. It will stay good for about four days. I remember my first batch. I was so proud I made extra for the week.
You can also freeze the cooked lentils alone. Thaw them in the fridge overnight. Then, mix your fresh veggies and feta in. This is a perfect meal prep lentil salad strategy. Batch cooking the lentils saves so much time. It means a good lunch is always ready. That matters on busy school days.
To reheat just the lentils, warm them gently on the stove. Add a splash of water or broth. For the full salad, I love it cold straight from the fridge. The flavors get even better. Have you ever tried storing it this way? Share below!
Simple Fixes for Common Salad Hiccups
Sometimes our cooking has little problems. That is okay. Here are three easy fixes. First, soggy salad. If your kale seems wet, pat it dry with a towel. This keeps your gluten free salad recipe crisp.
Second, bland flavor. Always taste your food before serving. I once forgot to add salt. The salad was so dull. Add a pinch more salt or a squeeze of lemon. This makes the flavors sing.
Third, mushy lentils. Check them early while cooking. They should be tender but firm. This gives your vegetarian protein salad a nice bite. Getting these small things right builds your confidence. It also makes your easy Mediterranean salad taste amazing every time. Which of these problems have you run into before?
Your Quick Questions, Answered
What are the ingredients for a Mediterranean lentil salad?
You need black lentils, vegetable broth, and garlic. For the dressing, use olive oil, red wine vinegar, honey, and spices. Then add kale, bell pepper, shallot, parsley, and feta cheese. Olives are a tasty optional add-in. This combination makes a delicious and healthy lentil salad recipe full of color and flavor.
How do you cook lentils for salad so they are not mushy?
Simmer them in broth until just tender. Start checking at 20 minutes. They should be soft but still hold their shape. Drain any extra liquid right away. This is the key to a perfect beluga lentil salad with a pleasing texture, not a soft mush.
Can I make this salad ahead of time?
Yes, it is a fantastic make ahead salad for lunch. Combine everything except the feta. Store it in the fridge for up to four days. Add the crumbled feta cheese just before you eat it. This keeps the cheese from getting soggy.
What are good substitutes for feta cheese in this salad?
For a vegan lentil salad option, try creamy avocado chunks. Salted chickpeas also add a nice salty bite. If you eat dairy, goat cheese or ricotta salata work well. This lets everyone enjoy the recipe.
What herbs go best in a Mediterranean lentil salad?
Flat-leaf parsley is classic and fresh. Mint or dill are also wonderful additions. A little chopped oregano is nice too. Herbs make the whole salad taste bright and lively. *Fun fact: parsley is packed with Vitamin C!
Is Mediterranean lentil salad healthy?
Absolutely. Lentils are full of protein and fiber. The veggies give you vitamins. Olive oil is a healthy fat. Together, they make a balanced, nutritious meal. This black lentil salad with feta will keep you full and energized. Which tip will you try first?
From My Kitchen to Yours
I hope you love making this Mediterranean black lentil salad. It is one of my favorite lunches to share. Cooking is about creating joy and nourishment.
I would love to hear about your kitchen adventures. Tell me how it turned out for you. Your stories make my day. Have you tried this recipe? Let me know in the comments below.
Happy cooking!
—Grace Ellington.
Mediterranean Lentil Salad with Feta and Herbs
Description
A hearty and flavorful salad featuring tender black lentils, crisp vegetables, tangy feta, and a zesty cumin vinaigrette.
Ingredients
Instructions
- Cook lentils: Add lentils, vegetable stock, and garlic to a medium saucepan. Cover partially with a lid and bring to a boil over medium-high heat. Once boiling, reduce heat to maintain a simmer. Cook until the lentils are tender, but not mushy, about 20 to 30 minutes. (Cook times vary, so check early and often). If at any point there’s not enough liquid for the lentils to be moving freely, add a splash or two of water as needed. Once lentils are cooked, drain off excess cooking liquid.
- Make vinaigrette: In a large bowl, whisk together olive oil, red wine vinegar, honey, cumin, dijon mustard, salt, and pepper until emulsified.
- Combine: Add the lentils to the bowl, toss to coat. Add kale, bell pepper, shallot, parsley, and olives (if using). Toss to mix. Taste and add a bit more salt if needed (remember, the feta is salty too). Crumble the feta over the salad and serve.
Notes
- This salad keeps well in the refrigerator for up to 3 days. The flavors meld and develop over time. For a vegan version, omit the feta or use a plant-based alternative.