Mediterranean Lentil Salad with Cucumber and Mint
This Mediterranean Lentil Salad with Cucumber and Mint is a refreshing, protein-packed dish that’s perfect for a light meal or side. Made with tender lentils, crisp cucumbers, juicy cherry tomatoes, red onion, and fresh herbs, it’s tossed in a zesty lemon and olive oil dressing for a bright and flavorful bite. This salad is gluten-free, vegetarian, and loaded with fiber and antioxidants, making it a nutritious and satisfying option for any occasion. Great for meal prep, easy to customize, and bursting with Mediterranean flavors, it’s a must-try for healthy eating!
Equipment
- Saucepan: For cooking lentils until tender. If using canned lentils, you can skip this step.
- Strainer: To rinse dry lentils before cooking and drain canned lentils if using them instead.
- Cutting Board & Knife: For chopping cucumber, cherry tomatoes, red onion, mint, and parsley.
- Mixing Bowl: To combine all the salad ingredients evenly.
- Small Bowl or Jar with Lid: For whisking or shaking the lemon-olive oil dressing. A jar with a tight lid works great for easy mixing.
- Whisk or Fork: To blend the dressing if using a bowl instead of a jar.
- Measuring Cups & Spoons: For accurately measuring lentils, olive oil, lemon juice, and seasonings.
- Serving Bowl: A large, shallow bowl or platter is best for serving the salad beautifully.
Ingredients
For the Salad
- 1 Cup Dry green or borown lentils or 2½ cups cooked lentils
- 3 Cups Cups water for cooking lentils
- ½ Tsp Salt
- 1 Large Cucumber diced
- 1 Cup Cherry tomatoes halved
- ½ Red onion finely diced
- ¼ Cup Fresh mint leaves chopped
- ¼ Cup Fresh parsley chopped
- ¼ Cup Crumbled feta cheese optional but recommended for a creamy, tangy touch
For the Dressing
- ¼ Cup Extra virgin olive oil
- 3 Tbsp Fresh lemon juice
- 1 Tsp Dijon mustard
- 1 Clove garlic minced
- ½ Tsp Ground cumin
- ½ Tsp Sea salt or to taste
- ¼ Tsp Black pepper
- ¼ Tsp Red pepper flakes optional for a little heat
Instructions
- Step 1: Cook the LentilsRinse the lentils under cold water to remove any dust or debris.In a medium saucepan, bring 3 cups of water to a boil. Add the lentils and salt, then reduce the heat to a gentle simmer.Cook uncovered for 15-20 minutes, or until the lentils are tender but not mushy.Drain and rinse the lentils with cold water to stop the cooking process. Let them cool completely before assembling the salad.💡 Pro Tip: If using canned lentils, rinse them thoroughly under cold water to remove excess sodium.
- Step 2: Prepare the Fresh IngredientsWhile the lentils are cooling, dice the cucumber, halve the cherry tomatoes, and finely dice the red onion.Chop the fresh mint and parsley leaves.
- Step 3: Make the DressingIn a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, cumin, salt, black pepper, and red pepper flakes.Taste and adjust seasoning if needed. The dressing should be zesty and well-balanced.
- Step 4: Assemble the SaladIn a large mixing bowl, combine the cooked lentils, cucumber, cherry tomatoes, red onion, mint, and parsley.Pour the dressing over the salad and toss gently to coat everything evenly.If using, sprinkle crumbled feta cheese on top for a creamy, tangy finish.
- Step 5: Serve and Enjoy!This salad is best enjoyed chilled or at room temperature. Serve it as a light lunch, a side dish for grilled meats, or a healthy meal prep option for the week.
Notes
Make-Ahead & Storage Tips
Make Ahead:- This salad can be made up to 3 days in advance for meal prep. The flavors deepen over time, making it even more delicious!
- For best freshness, store the dressing separately and mix it in just before serving.
- Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Avoid freezing, as cucumbers and fresh herbs do not freeze well.