Description
This vibrant Italian Lentil Salad comes together in under 30 minutes, bringing together tender lentils, cherry tomatoes, crisp cucumber, sweet red onion, briny olives, and fresh herbs tossed in a zesty lemon-olive oil dressing. It’s nutritious, protein-packed, naturally vegan and gluten-free—a perfect main or side dish for lunchboxes, picnics, or easy weeknight dinners.
Ingredients
Units
Scale
For the Salad
- 1 cup dried brown or green lentils, rinsed and drained
- 3 cups water
- 1/2 teaspoon salt
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, chopped
- 1/4 cup red onion, finely diced
- 1/4 cup pitted black olives, sliced
- 1/4 cup fresh parsley, chopped
For the Dressing
- 1/4 cup extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- 1/2 teaspoon dried oregano
- 1/4 teaspoon freshly ground black pepper
- Salt to taste
Instructions
- Cook the Lentils: Rinse the lentils thoroughly under cold water. In a medium saucepan, combine lentils, water, and 1/2 teaspoon salt. Bring to a boil, then lower heat and simmer uncovered for 15-18 minutes, until lentils are just tender but not mushy. Drain and spread out on a tray to cool quickly.
- Prepare the Vegetables: While lentils cook, halve the cherry tomatoes, chop cucumber, dice red onion, slice olives, and chop fresh parsley.
- Make the Dressing: In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, oregano, black pepper and a pinch of salt until emulsified.
- Combine the Salad: In a large mixing bowl, toss the cooled lentils with tomatoes, cucumber, onion, olives, and parsley. Pour over the dressing and gently toss until everything is evenly coated.
- Serve or Chill: Taste and adjust seasoning as needed. Serve immediately or refrigerate for 15-30 minutes to allow flavors to meld. Enjoy cold or at room temperature.
Notes
- Make it ahead: The salad tastes even better after chilling, as the flavors meld.
- Add cheese or greens: Top with crumbled feta or serve on a bed of arugula, if desired (not vegan).
- Short on time? Use pre-cooked canned lentils (drained and rinsed) to make it even faster.
- Swap herbs: Basil or mint work well in place of parsley.
Nutrition
- Serving Size: 1/4 recipe
- Calories: 275
- Sugar: 4g
- Sodium: 350mg
- Fat: 13g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 10g
- Protein: 11g
- Cholesterol: 0mg
