Mediterranean Lentil Salad Bowls with Feta and Fresh Vegetables
Firm green or brown lentils tossed with tomatoes, cucumber, red onion, parsley, olives and crumbled feta in a lemon-oregano dressing make a hearty salad that tastes better the day after you make it. Spoon it over arugula or spinach and you have a lunch bowl that holds up well in the refrigerator.
Lentils are among the quickest dried legumes to cook. They need no soaking and are ready in about twenty minutes, which makes them a practical base for weekday lunches.
Which lentils to use
Green and brown lentils keep their shape when cooked and are the best choice for salads. French green lentils, sometimes sold as Puy-style lentils, are smaller, firmer and slightly peppery, and they are worth seeking out if you make lentil salads often. Red and yellow lentils cook quickly but fall apart into a puree, so save them for soups and dals.
Cooking times vary with the age of the lentils. Older lentils take longer, so taste rather than relying on the clock.
A note on washing greens
If you buy loose arugula or spinach, wash it in a large bowl of cold water rather than under the tap. Swish the leaves around, let the grit settle, then lift the greens out and dry them in a salad spinner or on a clean towel. Dry greens hold dressing better and last longer in the refrigerator.
Planning lunches for the week
This salad is one of the best make-ahead lunches because nothing in it wilts quickly. Keep the lentil mixture in one container and the greens in another. Add the feta just before eating if you prefer it to stay in distinct crumbles. Each portion pairs well with a piece of warm pita, a spoonful of hummus or a hard-boiled egg.
For variety through the week, add roasted red peppers on one day, a handful of chickpeas on another, or swap the parsley for mint and dill.
Mediterranean Lentil Salad Bowls with Feta and Fresh Vegetables
Ingredients
Method
- Put the lentils and bay leaf in a saucepan and cover with water by about 2 inches. Bring to a boil, then lower to a gentle simmer.
- Cook uncovered for 18–25 minutes, until the lentils are tender but still hold their shape. Start tasting at 15 minutes. Add 1/2 teaspoon salt in the last 5 minutes.
- Drain well, discard the bay leaf, and spread the lentils on a tray to cool for 10 minutes.
- Meanwhile whisk the olive oil, lemon juice, oregano, garlic, mustard, 1/4 teaspoon salt and plenty of pepper in a large bowl.
- Add the warm lentils to the dressing and toss; warm lentils absorb flavor better. Let them sit 5 minutes.
- Fold in the tomatoes, cucumber, onion, olives and parsley. Taste and adjust the salt and lemon. Scatter the feta over the top.
- Serve over the arugula or spinach.
Notes
- A gentle simmer, not a rolling boil, keeps the lentils from splitting.
- Rinse the diced red onion under cold water for a milder bite.
Storage
Refrigerate the dressed lentil salad in a sealed container for up to 4 days. Keep the greens separate. Taste before serving; the lentils absorb dressing, so you may want a squeeze of lemon or a drizzle of oil.
Substitutions
- Use two 15-oz cans of lentils, rinsed and drained, to skip the cooking.
- Make it dairy-free by replacing the feta with toasted walnuts or pumpkin seeds.
- Use red wine vinegar instead of lemon juice.
- Add cooked farro or bulgur for a heartier salad.
Common questions
Do I need to soak lentils?
No. Lentils cook quickly without soaking. Just rinse them and pick out any small stones.
Why did my lentils turn mushy?
They were boiled too hard or cooked too long. Simmer gently and start tasting early.
Can I serve it warm?
Yes. It is good warm, at room temperature or cold.
This recipe is for general cooking information only and is not medical or nutrition advice. See our Disclaimer and Image Credits.
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