Soy-Free Fresh Mediterranean Lentil Salad

Bright, wholesome, and bursting with Mediterranean flavors, this Soy-Free Fresh Mediterranean Lentil Salad is a light yet satisfying dish perfect for any occasion. Made with protein-packed green or brown lentils as the hearty base, this salad is balanced with crisp cucumbers, juicy cherry tomatoes, crunchy red bell peppers, and tangy kalamata olives. A zesty dressing of lemon juice, olive oil, and dried oregano ties everything together, while fresh parsley adds a vibrant finish. Optional crumbled feta cheese takes the flavor profile to the next level, but the salad remains equally delightful as a vegan-friendly option. Ready in under an hour, this dish is ideal for meal prep, picnic sides, or a refreshing main course, all while being completely soy-free and filled with nourishing ingredients.

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup green or brown lentils
• 3 cups water
• 1 medium cucumber, diced
• 1 cup cherry tomatoes, halved
• 1 medium red bell pepper, diced
• 0.5 medium red onion, finely chopped
• 0.5 cup kalamata olives, pitted and sliced
• 0.25 cup fresh parsley, chopped
• 3 tablespoons lemon juice
• 3 tablespoons extra virgin olive oil
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 cup feta cheese, crumbled (optional)

Directions

Step 1

Rinse the lentils under cold water and drain.

Step 2

In a medium saucepan, combine the lentils and water. Bring to a boil over high heat.

Step 3

Reduce the heat to medium-low, cover, and let the lentils simmer until they are tender but not mushy, about 20-25 minutes.

Step 4

Once cooked, drain the lentils and rinse them with cold water to cool them. Set the lentils aside to drain completely.

Step 5

In a large mixing bowl, combine the cooled lentils, diced cucumber, cherry tomatoes, diced red bell pepper, chopped red onion, sliced kalamata olives, and chopped parsley.

Step 6

In a small bowl, whisk together the lemon juice, olive oil, dried oregano, salt, and black pepper.

Step 7

Pour the dressing over the salad and toss gently to combine.

Step 8

If using feta cheese, gently fold it into the salad.

Step 9

Cover the salad and let it chill in the refrigerator for at least 30 minutes to allow the flavors to meld.

Step 10

Before serving, toss the salad once more and adjust seasoning with additional salt or pepper if needed.

Nutrition Facts

Serving size	(1785.1g)

Amount per serving	% Daily Value*
Calories	1314.8

Total Fat 95.7g	0%
Saturated Fat 27.5g	0%
Polyunsaturated Fat 0.0g
Cholesterol 106.8mg	0%
Sodium 4495.1mg	0%
Total Carbohydrate 84.6g	0%
Dietary Fiber 30.6g	0%
Total Sugars 21.3g
Protein 44.0g	0%

Vitamin D 0IU	0%
Calcium 976.1mg	0%
Iron 15.4mg	0%
Potassium 2424.1mg	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: 62.6%

Protein: 12.8%

Carbs: 24.6%