Mediterranean Lentil Salad with Pomegranate & Feta
This Mediterranean Lentil Salad is a fresh, crunchy, colorful salad packed with delightful Mediterranean-inspired flavors.
In this tangy, mildly spicy, and mildly sweet salad, tender canned or cooked lentils are tossed with crisp cucumber, juicy tomatoes, red bell pepper, red onion, fresh parsley, fresh mint, sweet-tart pomegranate arils, and a bright lemon-Dijon dressing.
This lentil salad makes a wonderful light lunch, a fresh side dish, or an easy salad to serve alongside your favorite meal. It can be served as it is or as a scooping dip with toasted bread, crackers, pita, or any flatbread.
Resting hydrates flour and improves fluffiness. This reduces grittiness in GF batter.
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Table of contents
I like to serve it over crisp romaine lettuce and finish it with creamy, salty feta cheese. The combination of earthy lentils, crunchy vegetables, juicy pomegranate, fresh herbs, and creamy feta makes every bite delicious.
The best thing about this easy Mediterranean lentil salad is that it comes together in about 10 minutes when using cooked or canned lentils, so there is no need to cook lentils from scratch.
The lemon-Dijon dressing brings all the ingredients together with bright, tangy flavor and subtle smoky notes from the paprika.
About This Mediterranean Lentil Salad
This Mediterranean Lentil Salad is one of the easiest salad recipes that is simple enough for a busy weekday but also filling and flavorful enough to serve when you are entertaining. It combines hearty lentils with fresh vegetables, herbs, juicy pomegranate arils, and creamy feta for an indulgent mix of textures and flavors.
The addition of lentils makes this salad hearty and satisfying, while cucumber, tomatoes, bell pepper, red onion, parsley, and mint keep it fresh and crunchy.
I use canned lentils because they make this salad very quick and convenient. Since they are already cooked, there is no need to prepare lentils separately. Just drain, rinse, and you are ready to go.
The pomegranate arils are another favorite part for me, but they are totally optional. They add little bursts of juicy, sweet-tart flavor, while the feta gives you a creamy and salty contrast. Serving everything over crisp romaine adds another layer of freshness and crunch.
I prefer arranging the chopped romaine on a platter or individual plates and spooning the dressed lentil salad over it instead of tossing the lettuce into the salad because the romaine stays crisp and fresh.
What brings everything together is the creamy homemade lemon-Dijon dressing made using fresh lemon juice, Dijon mustard, smoked paprika, maple syrup, and other simple seasonings like salt and pepper.
This dressing is simple but adds so much flavor. The lemon juice adds brightness, Dijon mustard gives it a little tang, smoked paprika adds subtle smokiness, and maple syrup balances the acidity without making the dressing overly sweet.
What I especially love about Mediterranean-style salads is that they are so light yet beautifully balanced in flavor. This lentil salad has a little bit of everything I love in a salad: earthy lentils, crunchy vegetables, juicy pomegranate, fresh herbs, and creamy, salty feta cheese.
There are also a few little things I like to do that make a big difference. I always drain canned lentils well and let the dressed lentils rest for a little while before serving. This gives the lentils time to absorb the bright dressing and allows all those Mediterranean flavors to come together.
Finally, I add crumbled feta and a few extra pomegranate arils on top. This is one of those easy salad recipes that feels fresh and special without needing much effort, which makes it great for a quick lunch, a light meal, or a simple side dish.
So, let me show you how I make this easy Mediterranean Lentil Salad at home.
Why You’ll Love This Recipe
This Mediterranean Lentil Salad
✔️ is simple, quick & easy to make
✔️ comes together in about 15 minutes
✔️ is colorful and beautiful to serve
✔️ can be made using fresh/canned lentils
✔️ is loaded with fresh vegetables
✔️ has juicy pomegranate arils
✔️ is filling and delicious
✔️ is served over crisp romaine lettuce
✔️ has a bright lemon-Dijon dressing
✔️ can also be made vegan
✔️ makes a lovely vegetarian side or lunch
✔️ can easily be made ahead
✔️ is perfect for a light lunch or weeknight meal
Ingredients
For making this Mediterranean lentil salad, you will need only a few handfuls of simple pantry ingredients:
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Lentils: I used about 460 g of drained and rinsed canned lentils for the base of this salad. Since they are already cooked, they make this recipe quick and easy. Always make sure to rinse and drain them really well so the extra liquid doesn’t dilute the dressing. You can easily swap canned lentils with cooked green or brown lentils if you have time.
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Cucumber: It adds a fresh, crisp texture and keeps the salad light. I like to dice it into small, bite-sized pieces so it mixes easily with the lentils. You can also chop it finely.
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Tomatoes: They add juiciness and a lovely color to this salad. You can use cherry tomatoes, grape tomatoes, or Roma tomatoes. They all work well for this salad. I halved them, but you can also quarter them to distribute them nicely throughout the salad.
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Red Bell Pepper: Red bell pepper is added for crunch, natural sweetness, and color. I diced the bell pepper to get a little bit of bell pepper throughout the salad.
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Red Onion: I diced red onion for crunch and pungency. You can also slice the red onion, but I recommend slicing it very thinly so the onion doesn’t overpower the other fresh ingredients in this salad.
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Fresh Herbs: Freshly chopped parsley adds a bright, fresh, herby flavor, and fresh mint adds a cool, refreshing flavor. These two herbs work beautifully with the lentils and lemon dressing.
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Pomegranate Arils: I like to add pomegranate arils for beautiful color and little bursts of sweet-tart flavor. I mix some into the salad; you can also save some extra for topping.
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Romaine Lettuce: Chopped romaine is used as the base for serving. It adds a wonderful crisp texture and lovely contrast, and it is separate from the dressed salad so it stays crunchy.
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Feta Cheese: Crumbled feta cheese is sprinkled over the finished salad. I like to top the salad with feta rather than mixing it into the entire bowl. This gives you creamy, salty feta in every serving and also makes the salad look prettier.
### For the Lemon-Dijon Dressing
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Extra-Virgin Olive Oil: This forms the base of the dressing and adds richness to it.
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Lemon Juice: Freshly squeezed lemon juice adds brightness and acidity and balances the flavors of the earthy lentils and feta cheese.
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Dijon Mustard: Dijon mustard adds tang and gives the dressing more flavor.
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Garlic: Freshly minced or grated garlic is added for a savory, aromatic flavor.
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Smoked Paprika: A little bit of smoked paprika gives this dressing a subtle smoky flavor without overpowering the original taste of the fresh ingredients.
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Maple Syrup: A little sweetener is added to this salad to balance the acidity from the lemon juice and mustard. It rounds out the dressing without making it sweet. You can also replace it with honey, agave, or any other sweetener of your choice. Or you can completely avoid adding sweetener to this salad recipe.
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Salt & Black Pepper: A basic salt and pepper seasoning is used to bring all the flavors together. Taste the finished salad before serving to see if it needs more salt or pepper.
Equipment
You don’t need any special equipment for this easy Mediterranean lentil salad recipe. All you need is a sharp knife, cutting board, large mixing bowl, small bowl or jar for the dressing, and a serving platter or bowl.
That’s it.
How to Make Mediterranean Lentil Salad
Making this Mediterranean lentil salad is very simple, easy, and easy. You just need to prepare the vegetables, make the dressing, toss everything together, and finish with romaine, feta, and pomegranate. And just like that, it is done.
Could it get any simpler?
Here is how to make it:
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Dice all the veggies, chop the herbs and romaine lettuce, and set them aside. Dice the cucumber and red bell pepper. Quarter the cherry or grape tomatoes and thinly slice the red onion.
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Add the olive oil, fresh lemon juice, Dijon mustard, grated garlic, smoked paprika, maple syrup, salt, and black pepper to a small bowl or jar. Cover the jar and shake well until the dressing is smooth and well combined.
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Then add the drained lentils, cucumber, tomatoes, red bell pepper, red onion, parsley, mint, and pomegranate arils to a large mixing bowl.
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Next, pour the lemon-Dijon dressing over the lentil mixture and gently toss until everything is evenly coated.
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Let the dressed lentil salad rest for 10–15 minutes. This resting gives the lentils time to absorb the dressing and lets the flavors come together.
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To serve, arrange chopped romaine lettuce on a serving platter or individual plates.
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Spoon the dressed lentil salad over the romaine. Top with crumbled feta and a few extra pomegranate arils.
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Serve immediately and enjoy.
Variations
Vegan Salad
If you follow a vegan diet, you can simply make this lentil salad vegan. To make it dairy-free, leave out the feta or use your favorite dairy-free feta alternative. Also, make sure to use maple syrup instead of honey in the dressing.
Add More Vegetables
If you like a veggie-rich version, then you can add thinly sliced radishes, shredded carrots, grilled sweet corn, or other crunchy vegetables if you like.
Just make sure the additions don’t overpower the taste of lentils, cucumber, tomatoes, and pomegranate.
Use Homemade Lentils
If you don’t want to use canned lentils, then you can easily use cooked green or brown lentils from scratch. Cook them in a pan or pressure cooker until tender but still firm enough to hold their shape. Very soft lentils can become mushy while tossing with the dressing.
More Filling
Want to make it more filling for lunch? Then serve this vegetarian lentil salad with warm pita bread, high-protein flatbread like cottage cheese tortilla, hummus, or another protein of your choice.
Serving Suggestions
This lentil salad with cucumber and tomatoes is delicious served as a light lunch on its own, or as a wonderful side dish for dipping your chips or almond crackers for brunch.
I love serving it with warm pita bread, sweet potato flatbread, hummus, roasted vegetables, grilled vegetables, or other Mediterranean-inspired dishes.
You can also make it part of a simple lunch spread with hummus, dip, and bread.
For lunch, arrange some crisp romaine on a plate and spoon the lentil salad over it. Add extra feta and pomegranate on top, and you have a fresh and satisfying meal without any special effort.
Storage Suggestions
This salad is great for making ahead, but I recommend keeping the romaine separate from the dressed lentil mixture.
Store the dressed lentil salad in an airtight container in the refrigerator and enjoy it within 3–4 days for the best quality.
Keep the chopped romaine in a separate container and add it just before serving. This helps it stay crisp instead of becoming soggy.
I also recommend adding the feta and extra pomegranate just before serving.
If you are making this salad for meal prep, portion the lentil mixture into containers and keep the romaine separately. Add the romaine, feta, and pomegranate when you are ready to eat.
Tips & Tricks to Make the Best Mediterranean Lentil Salad
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Lentils: Always rinse and drain canned lentils thoroughly so excess water doesn’t dilute the dressing and overall taste of this salad.
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Homecooked Lentils: If cooking lentils at home, choose green or brown lentils and cook them until they are tender but still firm and hold their shape.
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Onions: You can also use yellow onion here, but make sure to slice it thinly without overpowering everything else.
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Fresh herbs: Fresh parsley and mint make a big difference and keep the salad tasting bright and fresh. You can also use basil leaves or cilantro in this salad.
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Lemon juice: Always use freshly squeezed lemon juice to give the dressing the best flavor.
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Let it rest: Don’t skip the 10–15 minute resting time. This resting time allows the lentils to absorb the dressing well.
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Lettuce: Keep the romaine separate; this is especially important if you are making the salad ahead of time. Undressed romaine stays much crisper for a longer time.
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Feta: Add feta at the end. Crumbling feta over the finished salad gives you a better texture and prettier presentation.
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Tasting: After the salad rests, taste it and feel free to adjust the lemon juice, maple syrup, salt, or black pepper if needed.
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Pomegranate: Save a few extra pomegranate arils to add on top for a beautiful finishing touch to this lentil salad.
FAQs
Can you use canned lentils for salad?
Yes, absolutely, you can. I used canned lentils here, as they are one of the easiest options for making a quick lentil salad because they are already cooked. Just drain and rinse them thoroughly before using them, and you are done.
What lentils are best for salad?
I used brown lentils, but you can also use green lentils, as they both are good choices for this salad because they hold their shape well after cooking. Canned lentils are also a convenient option when you want to make an easy lentil salad without cooking lentils from scratch.
Can I make this lentil salad ahead of time?
Yes, you can. Prepare the dressed lentil mixture ahead of time and refrigerate it separately for up to 2 days. For the best texture, keep the romaine, feta, and extra pomegranate separate and add them just before serving. Before serving, add the dressing and toss well.
How long does lentil salad last in the fridge?
The dressed lentil mixture can be stored in an airtight container in the refrigerator for 3–4 days**. Keep the romaine separate because it will soften when stored with the dressing.
Is lentil salad healthy?
Lentils add plant-based protein and fiber, while the vegetables, fresh herbs, pomegranate, and olive oil add a variety of nutrients and flavors. This makes a deliciously satisfying vegetarian salad that works really well for lunch or as a side dish.
Can I make this Mediterranean lentil salad vegan?
Yes, this recipe can be made vegan. Simply leave out the feta or use a dairy-free feta cheese. Also, make sure to use maple syrup or any sweetener in the dressing.
What can I serve with Mediterranean lentil salad?
This Mediterranean salad pairs well with pita bread, flatbread as a wrap along with hummus, roasted vegetables, grilled paneer, grilled vegetables, and other Mediterranean-inspired dishes. It is also an indulgent dish served on its own as a simple lentil salad for lunch, or enjoy it with pita chips or carrot cheese chips.
Can I use homemade lentils instead of canned lentils?
Absolutely. Use cooked green or brown lentils and let them cool completely before adding them to the salad. Make sure they are tender but still firm enough to hold their shape.
Mediterranean Lentil Salad (Step-by-step photo instructions)
Prep Steps
- Dice the cucumber, the red onion, and red bell pepper. Halve or quarter the tomatoes.
- Also, chop the romaine lettuce and set it aside for later. Finely chop the fresh parsley and mint.
Make Dressing
- Add garlic, maple syrup, olive oil, lemon juice, Dijon mustard, smoked paprika, salt, and black pepper to a small bowl.
- Cover with a lid and shake until smooth and well combined.
Make Salad
- Add the drained lentils, cucumber, tomatoes, red bell pepper, red onion, parsley, mint, and pomegranate arils to a large mixing bowl.
- Then, pour the lemon-Dijon dressing over the lentil mixture and gently toss until everything is evenly coated. Let the Mediterranean lentil salad rest for 10–15 minutes. This resting time allows the lentils to soak up the bright, flavorful dressing.
- To serve, arrange the chopped romaine lettuce on a serving platter or individual plates. Spoon the dressed lentil salad over the romaine. Finish with crumbled feta and a few extra pomegranate arils. Serve immediately.
Recipe Card
Mediterranean Lentil Salad [Recipe]
★★★★★
(Rating: 5 from 7 reviews)
| Prep time 🕐 | Cook time 🕐 | Total time 🕐 |
|---|---|---|
| Category ☶ | Cuisine ♨ | Servings ☺ |
| Salads | European | 6 |
| Nutrition Info ⊛ | Serving size ⊚ | |
| 272 calories | 1 |
INGREDIENTS
For Mediterranean Lentil Salad
- 460 g canned lentils, drained and rinsed
- 200 g cucumber, diced
- 160 g cherry or grape tomatoes, quartered
- 100 g red bell pepper, finely dice
- 60 g red onion, very thinly sliced
- 4 tablespoons fresh parsley, finely chopped
- 2 tablespoons fresh mint, finely chopped
- 100 g pomegranate arils
For the Lemon-Dijon Dressing
- 4 tablespoons extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 2 teaspoons Dijon mustard
- 2 garlic cloves, finely grated
- 1 teaspoon smoked paprika
- 3 teaspoons maple syrup
- ¾ teaspoon fine salt, or to taste
- ½ teaspoon freshly ground black pepper
For Serving
- 160 g romaine lettuce, chopped
- 100–120 g feta cheese, crumbled
- Extra pomegranate arils, for garnish
INSTRUCTIONS:
Prep Steps
- Dice the cucumber, the red onion, and red bell pepper. Halve or quarter the tomatoes.
- Also, chop the romaine lettuce and set it aside for later. Finely chop the fresh parsley and mint.
Make Dressing
- Add garlic, maple syrup, olive oil, lemon juice, Dijon mustard, smoked paprika, salt, and black pepper to a small bowl.
- Cover with a lid and shake until smooth and well combined.
Make Salad
- Add the drained lentils, cucumber, tomatoes, red bell pepper, red onion, parsley, mint, and pomegranate arils to a large mixing bowl.
- Then, pour the lemon-Dijon dressing over the lentil mixture and gently toss until everything is evenly coated. Let the Mediterranean lentil salad rest for 10–15 minutes. This resting time allows the lentils to soak up the bright, flavorful dressing.
- To serve, arrange the chopped romaine lettuce on a serving platter or individual plates. Spoon the dressed lentil salad over the romaine. Finish with crumbled feta and a few extra pomegranate arils. Serve immediately.
Watch Full Recipe Video:
NOTES:
- Since canned lentils are already cooked, the key is to drain and rinse them thoroughly so the salad doesn't become watery.
- Don't toss the lettuce with the dressed lentil mixture if you expect leftovers. Keeping it undressed preserves its crisp texture.
- Let the dressed lentil mixture rest for 10–15 minutes before serving.
NUTRITION (Per Serving):
Calories: 272kcal | Fat: 14.1g | Carbohydrates: 28.3g | Protein: 11.2g | Fiber: 9g | Sugar: 8.7g | Sodium: 528mg
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Author: Anupama
Recipe Source Link: https://www.mygingergarlickitchen.com/mediterranean-lentil-salad/
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