Dairy-Free Fresh Mediterranean Lentil Salad

Bursting with vibrant flavors and wholesome ingredients, this Dairy-Free Fresh Mediterranean Lentil Salad is a refreshing, nutrient-packed dish perfect for any occasion. Featuring tender lentils, crisp cucumbers, juicy cherry tomatoes, and sweet red bell peppers, this salad combines the best of the Mediterranean diet in one bowl. A zesty dressing of olive oil, lemon juice, garlic, and a hint of cumin elevates the earthy flavors, while fresh parsley and mint add an aromatic touch. The optional addition of creamy dairy-free feta makes it ideal for vegan and dairy-sensitive eaters. Ready in just 40 minutes, this easy-to-make salad can be served as a light lunch, a side dish, or a meal prep favorite, offering a protein-rich, gluten-free option that delights the palate.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Green or brown lentils
• 3 cups Water
• 1 medium English cucumber
• 1 cup Cherry tomatoes
• 1 medium Red bell pepper
• 0.5 medium Red onion
• 0.5 cup Parsley
• 0.25 cup Mint leaves
• 0.25 cup Olive oil
• 3 tablespoons Lemon juice
• 1 large Garlic clove
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0.5 teaspoon Ground cumin
• 0.5 cup Feta cheese (dairy-free optional)

Directions

Step 1

Rinse 1 cup of lentils under cold running water. Place the lentils in a saucepan and cover them with 3 cups of water. Bring to a boil, then reduce the heat and let it simmer for about 20 minutes or until the lentils are tender but not mushy. Drain and let them cool.

Step 2

Meanwhile, dice the English cucumber and red bell pepper into small cubes. Halve the cherry tomatoes. Finely chop the red onion.

Step 3

Chop 0.5 cup of parsley and 0.25 cup of mint leaves and set aside.

Step 4

In a small bowl, whisk together 0.25 cup of olive oil, 3 tablespoons of lemon juice, 1 finely minced garlic clove, 0.5 teaspoon of salt, 0.25 teaspoon of black pepper, and 0.5 teaspoon of ground cumin to make the dressing.

Step 5

In a large bowl, combine the cooked lentils, cucumber, cherry tomatoes, red bell pepper, red onion, parsley, and mint.

Step 6

Pour the dressing over the lentil mixture and toss until everything is well coated.

Step 7

If using, crumble the half cup of dairy-free feta cheese and gently fold it into the salad.

Step 8

Let the salad sit for about 10 minutes to allow the flavors to meld. Serve chilled or at room temperature.

Nutrition Facts

Serving size	(1837.4g)

Amount per serving	% Daily Value*
Calories	1237.3

Total Fat 84.2g	0%
Saturated Fat 27.1g	0%
Polyunsaturated Fat 5.3g
Cholesterol 106.8mg	0%
Sodium 2598.8mg	0%
Total Carbohydrate 85.7g	0%
Dietary Fiber 27.1g	0%
Total Sugars 23.0g
Protein 43.4g	0%

Vitamin D 0IU	0%
Calcium 976.1mg	0%
Iron 14.0mg	0%
Potassium 2445.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 59.5%

Protein: 13.6%

Carbs: 26.9%