It’s no secret I’m a huge fan of Greek food. I love the bright flavors, it’s usually heavy on the veggies, and always hits the spot. I’m also always looking for solid salad, and even better if it’s meal prep friendly. Enter this Mediterranean lentil salad!
I don’t eat a ton of lentils, but every time I have them, I always tell myself I need to make them more often. Not only are they reasonable to buy, but they are a good source of plant-based protein and are full of micronutrients and fiber.
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To bump up the protein even more, I added some chicken. In addition, we have lots of crunchy vegetables, briny olives, salty feta cheese, and tons of flavor thanks to all the fresh herbs and a zippy homemade Greek vinaigrette.
It comes together in about 45 minutes and makes a lot. Enjoy this greek lentil salad recipe for a hearty yet bright and fresh lunch or dinner, and the leftovers hold up well during the week if you make it for meal prep. You can also make it for a side dish for BBQs or potlucks.
Why you’ll love this Mediterranean lentil salad recipe
- loaded with flavor!
- packed with protein, complex carbohydrates, fiber, and healthy fats for a balanced meal.
- perfect for meal prep – the flavors get better as it sits, and it holds up well for a handful of days.
Are lentils nutritious?
Lentils are a healthy addition to one’s diet. They are a hearty legume that provides plant-based protein and is full of complex carbs and fiber, which helps slow down digestion and is good for the gut. In addition, they are full of vitamins and minerals such as B vitamins, iron, phosphorus, potassium, copper, manganese, zinc, and magnesium.
Mediterranean lentil salad ingredients
- chicken thighs
- olive oil
- lemon juice
- spices – garlic powder, dried oregano, and dried marjoram
- cherry tomatoes
- cucumber
- bell peppers
- red onion
- kalamata olives
- feta cheese
- fresh herbs – we are using a mix of dill, parsley, and mint.
- greek dressing – a combo of extra-virgin olive oil, red wine vinegar, fresh lemon juice, dried oregano, and red pepper flakes.
How to make Mediterranean lentil salad
- Marinate your chicken. Add chicken to a large baking dish or plastic bag and toss with 1 tablespoon olive oil, lemon juice, garlic powder, dried oregano, marjoram, and salt and pepper. Let it marinate for 1-2 hours.
- Make the lentils according to the package instructions. Drain once done and let cool.
- Cook the chicken. In a large skillet over medium heat, add 1 tablespoon olive oil and let it get hot. Add chicken (make sure not to overcrowd) and cook for 10 minutes. Flip and cook another 5-10 minutes until cooked through and no pink remains. Remove from the pan and set aside to cool for a couple of minutes. Slice into bite-sized pieces.
- Make the dressing. Add red wine vinegar, lemon juice, olive oil, dried oregano, red pepper flakes, and salt and pepper to a small jar or bowl. Mix well to combine.
- Make the salad. Add cooked lentils, chicken, tomatoes, cucumber, bell pepper, onions, olives, feta, herbs, and some salt and pepper to a large bowl or salad bowl. Pour over the dressing and toss to combine.
- Enjoy!
How to cook lentils for salad
Lentils are an easy legume to cook. To cook 1 cup of brown lentils:
- Rinse your lentils. Place lentils in a fine mesh strainer and rinse under water. Pick out any discolored or broken ones or debris.
- Cook lentils. Add 2.5-3 cups of water in a medium pot along with your rinsed lentils. Bring to a boil, reduce to a simmer, place the lid on the pot, leaving a little room for airflow, and cook for 15-20 minutes until tender. If needed, drain off any excess liquid.
To add even more flavor, cook the lentils in chicken or vegetable broth!
Storage and reheating
Substitutions and additions
- chicken thighs – chicken breasts will also work. To save some time, you can use a rotisserie chicken. Leave off the chicken to make this dish vegetarian.
- spices (in the marinade) – feel free to adjust the amount depending on your spice preference. You can also add more to your liking.
- lentils – I like using brown lentils, but green lentils will work instead. I do not recommend red lentils as they are not as sturdy and can easily break apart when cooking. Another grain like quinoa, barley, or rice will also work.
- cherry tomatoes – any kind of tomato will work. I like cherry tomatoes as they hold up well and are the perfect bite size.
- red onion – diced shallots will work instead; the flavor will be a little more mild.
- olives – leave them out if you don’t like them.
- feta – leave out to make it dairy-free.
- fresh herbs – any ratio of herbs will work. You can leave some out or add more.
- greek dressing – you can use store-bought dressing if you like.
And here are some additions to add:
- chickpeas
- artichoke hearts
- greens – chopped arugula, kale, spinach, or lettuce would work, but it will get a little soggy the longer the salad sits.
- nuts or seeds
Mediterranean Lentil Salad
ingredients
Greek Chicken:
- 1 pound chicken thighs
- 2 tablespoons olive oil (divided)
- 1 tablespoon lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1 teaspoon marjoram
- salt and pepper, to taste
Mediterranean Lentil Salad:
- 1 cup brown lentils
- 1 1/2 cups cherry tomatoes, halved/quartered depending on the size (225 grams)
- 1 heaping cup diced cucumber (130 grams)
- 1 heaping cup diced bell pepper (I used green – 140 grams)
- 1/2 cup diced red onion (60 grams)
- 1/2 cup Kalamata olives, halved or quartered (70 grams)
- 1 cup crumbled feta (4 ounces)
- 1/4 packed cup fresh dill, roughly chopped
- 1/4 packed cup fresh parsley, roughly chopped
- 1/4 packed cup fresh mint, roughly chopped
- salt and pepper, to taste
Greek Salad Dressing:
- 2 tablespoons red wine vinegar
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- 1/2 teaspoon red pepper flakes
- salt and pepper, to taste
instructions
- Marinate your chicken. Add chicken to a large baking dish or plastic bag and toss with 1 tablespoon olive oil, lemon juice, garlic powder, dried oregano, marjoram, and salt and pepper. Let it marinate for 1-2 hours. Be careful not to over-marinate it, as you don’t want the chicken to break down from the lemon juice.
- Make the lentils according to the package instructions. Drain once done and let cool.
- Cook the chicken. In a large skillet over medium heat, add 1 tablespoon olive oil and let it get hot. Add chicken (make sure not to overcrowd) and cook for 10 minutes. Flip and cook another 5-10 minutes until cooked through and no pink remains. Remove from the pan and set aside to cool for a couple of minutes. Slice into bite-sized pieces.
- Make the dressing. Add red wine vinegar, lemon juice, olive oil, dried oregano, red pepper flakes, and salt and pepper to a small jar or bowl. Mix well to combine.
- Make the salad. Add cooked lentils, chicken, tomatoes, cucumber, bell pepper, onions, olives, feta, herbs, and some salt and pepper to a large bowl or salad bowl. Pour over the dressing and toss to combine.
- Enjoy!
nutrition
Recipe by Kelly Nardo, Eat the Gains | Photography by Sierra Inn
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