Nut-Free Fresh Mediterranean Lentil Salad

Bursting with vibrant flavors and wholesome ingredients, this Nut-Free Fresh Mediterranean Lentil Salad is a delightful and healthy side dish or light meal option. Featuring tender green or brown lentils as the protein-packed base, it’s complemented by juicy cherry tomatoes, crisp cucumber, and sweet red bell pepper for a refreshing crunch. Kalamata olives, crumbled feta cheese, and a medley of fresh parsley and mint add a distinctly Mediterranean flair, while a zesty homemade dressing made with olive oil, lemon juice, red wine vinegar, and garlic ties it all together. Perfectly suited for nut-free diets and ready in under 45 minutes, this easy-to-make salad is ideal for meal prepping, picnics, or as a crowd-pleasing dish at any gathering. Serve it chilled or at room temperature for a burst of flavor in every bite!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup green or brown lentils
• 3 cups water
• 1 bay leaf
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 red bell pepper, diced
• 0.25 cup red onion, finely chopped
• 0.33 cup kalamata olives, pitted and sliced
• 0.5 cup feta cheese, crumbled
• 0.25 cup fresh parsley, chopped
• 2 tablespoons fresh mint, chopped
• 3 tablespoons olive oil
• 3 tablespoons lemon juice
• 1 tablespoon red wine vinegar
• 2 cloves garlic, minced
• 1 teaspoon salt
• 0.5 teaspoon ground black pepper

Directions

Step 1

Rinse the lentils under cold water. In a medium-sized saucepan, combine lentils, water, and the bay leaf. Bring to a boil over medium-high heat, then reduce the heat to low and let simmer uncovered for 20-25 minutes or until the lentils are tender but not mushy.

Step 2

Once cooked, drain the lentils and discard the bay leaf. Rinse them under cold water to stop the cooking process, then set aside to cool completely.

Step 3

While the lentils are cooling, prepare the vegetables and herbs. Halve the cherry tomatoes, dice the cucumber and red bell pepper, finely chop the red onion, slice the olives, chop the parsley and mint, and crumble the feta cheese.

Step 4

In a large mixing bowl, combine the cooled lentils, cherry tomatoes, cucumber, red bell pepper, red onion, kalamata olives, feta cheese, parsley, and mint.

Step 5

In a small bowl or a jar with a lid, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, salt, and black pepper to create the dressing.

Step 6

Pour the dressing over the lentil salad and gently toss everything together until well combined.

Step 7

Taste and adjust the seasoning if necessary. Serve immediately or cover and refrigerate to allow the flavors to meld. This salad can be served chilled or at room temperature.

Nutrition Facts

Serving size	(1896.7g)

Amount per serving	% Daily Value*
Calories	1269.8

Total Fat 86.2g	0%
Saturated Fat 25.8g	0%
Polyunsaturated Fat 4.0g
Cholesterol 100mg	0%
Sodium 4952.7mg	0%
Total Carbohydrate 89.6g	0%
Dietary Fiber 30.1g	0%
Total Sugars 24.1g
Protein 43.9g	0%

Vitamin D 0IU	0%
Calcium 950.0mg	0%
Iron 15.6mg	0%
Potassium 2665.1mg	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: 59.2%

Protein: 13.4%

Carbs: 27.4%