• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Fun FOOD Frolic logo
  • Recipe Index
  • Cookbook
  • About Hina
  • Subscribe
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Recipe Index
  • Cookbook
  • About Hina
  • Subscribe
×

Home » Video Recipes » Mediterranean Lentil Salad Recipe

Published: Apr 20, 2022 | Modified: Apr 20, 2022 by Hina Gujral

Mediterranean Lentil Salad Recipe

Share with your friends!
398
SHARES
TwitterFacebook398PinterestTelegramWhatsAppYummly
Jump to Recipe Jump to Video Print Recipe

Lentil Salad is a wholesome, nutritious, fulfilling Mediterranean-style salad. Keep it simple, or make it sexy. Either way, you are going to love this vegetarian, gluten-free salad. Be sure to watch the video!

Lentil Salad in a white bowl with serving spoons on a white tablePin

Green Moong Bean is rich in protein, and when combined with vegetables, it makes an excellent meal in a bowl. You can use them to make sprouts at home.

This gluten-free salad is an amazing, refreshing, lentil tabouleh packed with finely chopped colorful vegetables tossed in a flavorsome vinaigrette-style dressing.

The possibilities, however, don’t end here. There is an endless combination of vegetables and dressings (pick from my favorite 6 salad dressing recipes) that work for this lentil salad.

You can easily carry this lentil salad to work in a jar.

More Reasons To LOVE Lentil Salad

perfect side dish for grilled or BBQ meats

possible vegan recipe (skip the cheese)

perfect meal-prep friendly salad

easy to make, no-fuss recipe

wholesome and nourishing

Aerial shot of ingredients arranged in white bowls for making lentil salad on a white backgroundPin

Ingredients Required

Lentil: Use dried green mung bean for making the salad. They are easy to cook, inexpensive, readily available, and taste excellent in the salad. Here are my favorite 21 ways to eat lentils.

You can use black beluga lentils, brown lentils, chickpeas, red kidney beans, or any other local variety of lentils/legumes also for this salad recipe.

Vegetables: Apart from the salad usuals – onion, tomato, cucumber, feel free to add olives, sun-dried tomato, kale, baby spinach, roasted bell peppers, or any other vegetable of your choice.

Herbs: Fresh parsley, Italian basil, cilantro, mint, or chives are an excellent choice for flavoring the salad.

Cheese Choice: From feta, brie, and ricotta, to goat cheese, any variety of soft cheese is ideal for making this salad more delicious.

Salad Dressing: A classic vinaigrette of olive oil, citrus, garlic, and mustard is the best choice for this hearty lentil salad.

Aerial shot of boiled lentil, veggies, olives, parsley, pomegranate in a white bowl on a white background.Pin

Meal Prep For Lentil Salad

Boil Lentils: Wash, and soak lentils in water for 30 minutes. Next, boil water with salt and bay leaf in a saucepan. Add soaked mung beans. Cook them till al dente and not mushy or overcooked.

Transfer boiled lentils to a sieve or metal colander. Allow to cool down completely before making the salad. You can store cooked mung beans for 2 – 3 days in the fridge.

Prepare Dressing: Combine all the dressing ingredients in a jar. Close the lid of the jar. Shake well to combine the ingredients. Keep the salad dressing in the fridge until ready to use. Shake once again before adding to the salad.

Watch Salad Video

Serving Suggestion

You can serve lentil salad with a variety of side dishes such as:

Roasted Herb Potatoes – oven-roasted garlic and herb potatoes.

Creamy Mushroom Soup – a light and hearty warm mushroom soup.

Grilled Chicken/Seafood of your choice.

Garlic bread, focaccia, sourdough bread, or toasted artisanal bread slices.

Side shot of lentil salad in a white bowl with serving spoons and parsley blur in the background.Pin

FAQ Related To Lentil Salad

Is lentil salad healthy?

Mung Beans are high in plant-based protein, rich in fiber, and low in fat. They’re also packed with folate, iron, phosphorus, and potassium. These are the essential nutrients one needs daily. A cup of lentil salad during lunch or dinner will help you manage your daily nutrients intake.

Can I use canned lentils for making the salad?

Yes absolutely! Using canned lentils will cut the prep time. But the only thing you have to deal with is the extra salt in the can. Thoroughly wash the canned lentils to remove all the excess salt. Do not add the liquid in the can to the salad along with lentils.

Do you have to soak lentils before cooking them?  

You can cook lentils without soaking them as well. But soaking them reduces the cooking time to almost half.

How to cook lentils in an Instant Pot?  

Dry lentils will take about 15 minutes to cook in an Instant Pot, whereas the pre-soaked lentils for the salad will need 5 – 6 minutes. First, wash the dry lentils thoroughly to remove dirt or stones. Once done, add them into the inner pot with enough water to submerge the lentils and salt to taste. Set the IP to pressure cook mode for 5 minutes. Once done, release the pressure manually, and check lentils for doneness.

How to store cooked lentils?

Store cooked lentils in an airtight container for 2 – 3 days in the fridge.

Side shot of lentil salad in a white bowl with serving spoons and parsley blur in the background.Pin

More Salad Recipes For You

Summer Fruit Salad

Shrimp Mango Salad

Classic Macaroni Salad

Mung Bean Sprout Salad

Healthy Brown Chickpea Salad

Creamy Pasta Salad With Pineapple

Subscribe to our weekly newsletter or follow us on Instagram, Youtube for video recipes.

If you try this recipe and love it, please leave a comment and a rating. This helps us grow and reach other food lovers like you.

Lentil Salad in a white bowl with serving spoons on a white tablePin

Mediterranean Lentil Salad Recipe

Lentil Salad is a wholesome, nutritious, fulfilling Mediterranean-style salad. Learn how to make gluten-free mung bean salad in a few steps.
5 from 1 vote
Print Pin Rate
Course: Appetizer
Cuisine: Indian
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 2
Calories: 733kcal
Author: Hina Gujral
  • Saucepan
  • Mixing Bowl
Prevent your screen from going dark

Ingredients

  • 1 Cup green lentil (mung bean)
  • 1 bay leaf
  • 2 teaspoon salt
  • ½ Cup finely chopped red onion
  • ½ Cup finely chopped tomato (deseeded)
  • ½ Cup finely diced cucumber
  • ¼ Cup sliced olives
  • ¼ Cup pomegranate
  • ¼ Cup finely chopped fresh parsley
  • ¼ Cup coarsely chopped walnuts
  • ¼ Cup crumbled feta cheese

Salad dressing

  • ¼ Cup extra virgin olive oil
  • 2 tablespoon lime juice
  • 1 tablespoon crushed or minced garlic
  • 1 teaspoon Dijon Mustard
  • Salt and black pepper to taste
  • 1 teaspoon oregano

Instructions

Boil Lentils:

  • Wash and soak the green moong lentils in enough water for 5 hours.
  • In a saucepan, bring 4 cups of water to boil. Season with salt and bay leaf. Add soaked lentils, and simmer, stirring occasionally, until al dente, about 15 minutes. Lentil should not over cook or turn mushy.
  • Drain boiled lentils in a metal colander and allow them to cool completely

Prepare Salad Dressing:

  • To prepare the salad dressing, whisk all the ingredients of dressing in a bowl or a jar with a lid until well combined. Taste and adjust the seasoning accordingly.

Prepare Salad:

  • Combine chopped vegetables in a bowl. Add boiled lentil, chopped parsley, and walnuts.
  • Pour dressing over the salad. Toss the salad gently in the dressing. Sprinkle feta cheese before serving.
  • Serve lentil salad with toasted bread slice.

Recipe Notes:

I highly recommend using dried uncooked lentil and cooking it from scratch for making the salad. Trust me, the lentils will not be bland, mushy, or full of artificial flavor. And it takes less than 20 minutes to boil lentils at home for the weekly meal prep.

Nutrition

Calories: 733kcal | Carbohydrates: 80g | Protein: 30g | Fat: 35g | Saturated Fat: 7g | Cholesterol: 17mg | Sodium: 526mg | Potassium: 1593mg | Fiber: 20g | Sugar: 15g | Vitamin A: 1206IU | Vitamin C: 28mg | Calcium: 265mg | Iron: 8mg
For Behind The Scene updatesSubscribe to our newsletter!

You might also like:

Aloo Palak Puri Recipe
Moong Dal Cheela Recipe
Garlicky Stir Fried Broccoli Recipe
Vegetarian Keema Matar

Get an exclusive newsletter about Behind The Scene Story.

We follow a strict NO SPAM Policy

Share with your friends!
398
SHARES
TwitterFacebook398PinterestTelegramWhatsAppYummly
« Coconut Rice Recipe (Thengai Sadam)
Baked Shahi Tukra Recipe »

Reader Interactions

Comments

  1. Pankti Mehta says

    March 20, 2014 at 10:23 am

    This looks wonderful….definitely will try 🙂

    Reply
  2. Nupur UK-Rasoi says

    March 20, 2014 at 1:41 pm

    Adding PAneer to anything slightly Non-Indian is my fav. You could just do so much with Paneer, its intimidating 🙂

    Nice clicks btw 🙂

    Reply
  3. Rajani says

    March 22, 2014 at 2:51 am

    The pictures do full justice to the lovely colours of the salad. And herbed paneer is a very good idea!

    Reply
  4. Kalpana Kalp says

    April 28, 2014 at 3:09 pm

    United Sales Concepts, leading food packaging company offers plastic carry-out food packaging containers and much more. Get food service supplies at wholesale price. Call us now # 1 800-451-7816.
    Wholesale food packaging

    Reply
  5. Tahera says

    July 20, 2022 at 8:14 pm

    The dressing calls for 1 Tablespoon garlic.
    Is it 1 tbsp or 1 tsp?
    Just wanted to make sure as l thought tbsp would be too much .
    Thankyou

    Reply
    • Hina Gujral says

      July 21, 2022 at 11:06 am

      It’s 1 tablespoon. But if you don’t like garlicky flavor, go for 1 teaspoon. For me there is nothing like too much garlic.

      Reply

Leave Your Rating & Comment Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Follow Me

  • portrait shot of Hina Gujral in her kitchen.

Hello, I’m Hina Gujral.

Banker to Blogger. Married to a like-minded food lover. Mother of a food critique pug – MOMO.

More about me →


Reader Favourites

  • Eggless Atta Cake Recipe
  • Eggless Rava Cake Recipe
  • 30 Everyday Indian Meals
  • Eggless Orange Cake Recipe
  • Corn Salsa Recipe
  • Instant Khaman Recipe

Footer

↑ back to top

Newsletter | Privacy Policy| About

© Copyright Fun Food Frolic 2021