Mediterranean Lentil & Feta Salad

This Mediterranean Lentil and Feta Salad is a bright and wholesome dish that packs a punch of flavor without taking much time to prepare. Perfect for a quick lunch or a healthy side, it combines hearty lentils with roasted tomatoes and creamy feta in a lively dressing that brings everything together in a fresh, satisfying way.

I first made this salad on a sunny weekend and it quickly became a favorite at home. It’s light but filling and my family always asks for it again because it never gets boring.

Ingredients

• Cooked green or brown lentils: a great plant-based protein and fiber source. Choose firm lentils and cook them al dente so they keep their shape and texture
• Cherry tomatoes: these bring sweetness and juiciness. Roasting intensifies their flavor, so pick ripe, firm tomatoes
• Feta cheese: creamy and tangy, it adds richness. Look for a good quality block of feta for the best texture and flavor
• Fresh parsley: brightens the dish with a fresh herbal note and a pop of green
• Lemon wedges: served on the side to enhance brightness at the table with a natural citrus kick
• Extra virgin olive oil: essential for roasting tomatoes and dressing, opt for a high quality variety for the best taste
• Salt and black pepper: vital seasoning to bring out all the flavors
• Dried oregano: the classic Mediterranean herb that ties the salad’s flavors together
• Crushed chili flakes: optional for a little gentle heat when roasting the tomatoes
• Fresh lemon juice: adds acidity and freshness to the dressing
• Balsamic or red wine vinegar: brings tang and depth to the dressing
• Dijon mustard: creates a creamy texture and a subtle sharpness in the dressing
• Garlic: freshly grated for warmth and aromatics in the dressing

Step-by-Step Instructions

Preheat the Oven:

Set your oven to 200 degrees Celsius to get it hot enough for roasting. This is key to caramelizing the tomatoes and intensifying their natural sweetness.

Roast the Tomatoes:

Spread cherry tomatoes on a baking tray and drizzle them with olive oil. Sprinkle with dried oregano, salt, pepper, and if you like, a pinch of crushed chili flakes. Toss gently to coat evenly. Roast in the preheated oven for 12 to 15 minutes until the skins are blistered and the tomatoes are soft but still juicy.

Cook the Lentils:

While the tomatoes roast, rinse your lentils under cold water. Boil in salted water for about 18 to 22 minutes until tender but not mushy. Drain and set aside to cool slightly.

Prepare the Dressing:

In a bowl, whisk together extra virgin olive oil, fresh lemon juice, balsamic or red wine vinegar, Dijon mustard, grated garlic, salt, and pepper until combined. This zesty dressing is what will bring all the salad ingredients to life.

Assemble the Salad:

On a serving plate or large bowl, spread the warm lentils as the base. Top with the roasted tomatoes and generous cubes of feta cheese. Sprinkle with freshly chopped parsley for freshness and color. Drizzle your dressing evenly over the salad. Add lemon wedges alongside for guests to squeeze to taste.

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Storage Tips

Store leftovers in an airtight container in the fridge for up to three days. Keep the dressing separate if possible to prevent sogginess. This salad is great for meal prep as its flavors even improve after resting a bit.

Ingredient Substitutions

• Swap lentils for cooked quinoa if you want a gluten-free or slightly lighter salad.
• Replace feta with crumbled goat cheese or leave out cheese and add avocado for a vegan twist.
• Add diced cucumber or bell peppers for extra crunch and freshness.
• If you like it spicy, fresh chili or a pinch of cayenne powder will work well in the dressing instead of chili flakes.

Serving Suggestions

• Serve as a light lunch with warm pita bread to soak up the dressing.
• Pair it with grilled chicken or fish for a complete Mediterranean-inspired meal.
• A crisp white wine or sparkling water with lemon balances the bright and tangy flavors beautifully.
• This salad also works well as a colorful side dish for barbeques or picnics.

Cultural Context

Lentils have been a staple across Mediterranean cuisines for centuries, prized for their nourishment and affordability. Combining them with feta cheese and herbs reflects the classic flavors found in Greek and Middle Eastern cooking. Roasting the tomatoes adds a modern twist to the traditional cold lentil salads, bringing an extra depth of flavor.

Pro Tips

• Toast the dried oregano briefly in a dry pan before roasting the tomatoes to release its oils and increase aroma
• Do not overcook lentils to avoid a mushy texture. Al dente lentils add the best bite to the salad
• Adjust the dressing acidity by starting with less lemon juice and vinegar then adding more to taste—it should be bright but balanced

Common Recipe Questions

→ Can I prepare this salad in advance?

Yes, prepare components separately and combine just before serving to maintain freshness and texture.

→ What type of lentils work best here?

Green or brown lentils cooked al dente provide the perfect slightly firm texture that complements the other ingredients.

→ How can I add a vegan twist to this dish?

Replace the feta with creamy avocado or a plant-based cheese alternative to keep it plant-friendly without losing creaminess.

→ Is roasting the cherry tomatoes necessary?

Roasting intensifies their natural sweetness and adds a subtle char, enriching the salad’s overall flavor.

→ What are good serving suggestions?

Serve alongside grilled meats, warm pita bread, or as a bright side to complement Mediterranean-inspired meals.