This colorful and nutritious Mediterranean Lentil Salad features fiber packed quinoa, vegetables, and lentils tossed in a flavorful Greek vinaigrette and sprinkled with chopped almonds and feta. It’s SO delicious!
Today we’re going to turn an unsuspecting can of lentils into an irresistibly delicious and nutritious salad!
We’ll start with a fluffy bed of quinoa and pack with a Mediterranean style medley of veggies like cucumber, bell pepper, red onion, tomato, and arugula then top it with healthy lentils, crumbled feta, toasty chopped almonds, and my blog-famous Greek dressing.
This is the same dressing that my friends jokingly say they want to drink; it’s THAT good!
After first making it for lunch one day, I quickly added this salad to our regular rotation. Paul and I have been fiber maxing our meals and this has to be one of the most enjoyable ways to really pack in the nutrients. Yes please!
Meal Prep and Make Ahead Option:
When it comes mediterranean lentil salad, you can actually make it in advance to enjoy for several days!
What I will typically do is make the recipe as written minus the arugula and almonds. I always save both for topping before serving. This way the salad greens can stay nice and fresh without wilting and your nuts stay nice and toasty.
Another awesome option would be to use kale in place of the arugula (I’ve tried this and it’s super tasty!) so you can add it to the salad without keeping it separate. Kale is a heartier green and can be prepped in make ahead salads like this one without getting soggy or wilting. Love it so!
Optional Salad Extras + Swaps
This veggie packed salad is super versatile! The tomatoes can be left out if needed/desired and extras like banana peppers, olives, shredded carrots, and finely chopped broccoli or cauliflower are all delicious mix-ins.
As written, this lentil and veggie quinoa salad is vegetarian and gluten-free. For a vegan version, you can opt for vegan feta or skip the ingredient entirely. For a nut-free option, try it with roasted sunflower seeds or pepitas in place of the almonds.
Mediterranean Lentil Salad
This rockin’ recipe yields 4 hearty side salads or 2 large meal-sized servings. You can also stretch it to serve 8 small portions if serving this at a party or potluck. It can also be halved if needed. Enjoy!
COOK THE QUINOA
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Rinse and drain ½ cup quinoa using a mesh strainer/sieve. Bring the pot to medium-high heat and lightly toast the quinoa to remove any excess water, stirring often. This step is totally optional but adds to the nuttiness and fluff factor of the quinoa!
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Next add ¾ cup water, set burner to high heat, and bring to a boil. Once boiling, reduce heat to low and simmer, covered with the lid slightly ajar, for 13 minutes or until quinoa is fluffy and the liquid has been absorbed.
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Once the quinoa is ready, fluff with a fork and lightly season with a pinch of salt and pepper. Transfer to a large mixing bowl and place in the fridge for a few minutes to cool it down.
MAKE THE DRESSING
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While the quinoa cooks, make the dressing and prep remaining salad ingredients.
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Juice 2 lemons to yield approx. ¼ cup of juice and add to large salad bowl.
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Peel and mince garlic. Add garlic and the remaining dressing ingredients to the bowl and whisk well.
SALAD TIME!
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Drain and rinse lentils. Add to the dressing along with chopped red onion.
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Chopping the vegetables in to small pieces will help you get a little bit of everything in each bite! Chop bell pepper and chop or quarter tomatoes. Finely chop cucumber and them all to the salad bowl.
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Once quinoa has cooled, add to the salad bowl along with arugula. I like to give mine a rough chop before adding it to the salad so I can eat it with a spoon. You can measure out 2 heaping cups of arugula or just wing it and add 2-3 large handfuls. Top with toasted almonds, feta, plus optional parsley. Taste and add any additional salt and pepper desired and enjoy!
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Any leftover dressing will keep up to 4 days in the fridge. I love saving a bowl of this salad for lunch the next day! Store leftovers in an airtight container in the fridge for 1-3 days. For extra crunch, add additional toasted almonds just before serving.
MAKE AHEAD AND MEAL PREP INSTRUCTIONS
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Make the recipe as written minus the arugula and almonds. Add those just before serving. This way the arugula can stay nice and fresh without wilting and your almonds stay nice and toasty.
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Another awesome option is to use kale in place of the arugula so you can add it to the salad without keeping it separate. Kale is a heartier green and can be prepped in make ahead salads like this one without getting soggy or wilting. Love it so!
Want to cook your lentils from scratch? French (my fav for salads), green, or brown lentils all will work here; simply cook via package instructions. You will want about one and a half cups cooked lentils for this salad but it’s totally okay if you use a little less or a little more.
Nutrition Facts below are estimated for the 1 of 4 side salad portions using an online recipe nutrition calculator. Adjust as needed based on any extras added and enjoy!
Calories: 560kcal, Carbohydrates: 49g, Protein: 21g, Fat: 34g, Saturated Fat: 5g, Polyunsaturated Fat: 9g, Monounsaturated Fat: 19g, Trans Fat: 0.1g, Cholesterol: 17mg, Sodium: 630mg, Potassium: 979mg, Fiber: 14g, Sugar: 7g, Vitamin A: 1545IU, Vitamin C: 53mg, Calcium: 231mg, Iron: 7mg
Q: Can i use dried lentils instead of canned in this salad?
Dry lentils are easy to cook and work fantastic for this salad! I’m hoping to make this rockin’ recipe with smaller french lentils or black lentils next time around as I just ran out of canned lentils after testing and perfecting this deliciousness.
Simply cook your dried lentils via package instructions (or use this handy guide) and you’re good to go! You will want about one and a half cups cooked lentils for this salad but it’s totally okay if you use a little less or a little more.
This salad is a plant-based powerhouse! Thanks to the combination of arugula, quinoa, lentils, and all the tasty extras, it’s a great source of protein and fiber plus a lengthy list of vitamins and antioxidants!
I also have an amazing collection of 21 Healthy Lentil Recipes if you’re looking for more lentil recipes. From saucy and craveable tacos to scrumptious slurpable soups, there are so many delicious options!
If you get a chance to try this gorgeous greek lentil salad, let me know! Leave me a comment or review using the form below. I can’t wait to hear all about your tasty creation!
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