Introduction to Mediterranean Lentil & Feta Salad
Welcome to a culinary adventure that’s as vibrant as a sun-soaked Mediterranean afternoon! This Mediterranean Lentil & Feta Salad is not just a dish; it’s a celebration of flavors that come together in a delightful harmony. Whether you’re racing against the clock or looking to impress your loved ones, this salad is your quick solution. With its refreshing ingredients and zesty dressing, it’s perfect for a healthy meal that doesn’t skimp on taste. Trust me, once you try it, you’ll find yourself making it again and again!
Why You’ll Love This Mediterranean Lentil & Feta Salad
This Mediterranean Lentil & Feta Salad is a true gem in my kitchen. It’s incredibly easy to whip up, taking just 25 minutes from start to finish. The combination of roasted tomatoes and creamy feta creates a flavor explosion that dances on your palate. Plus, it’s packed with nutrients, making it a guilt-free indulgence. Whether you’re meal prepping or hosting a gathering, this salad is sure to impress!
Ingredients for Mediterranean Lentil & Feta Salad
Gathering the right ingredients is the first step to creating this delightful Mediterranean Lentil & Feta Salad. Here’s what you’ll need:
- Cooked green or brown lentils: These little powerhouses are the base of our salad, providing protein and fiber. You can use either cooked lentils or dry ones cooked al dente.
- Cherry tomatoes: Sweet and juicy, these beauties add a burst of flavor. Roasting them enhances their natural sweetness, making them irresistible.
- Feta cheese: Creamy and tangy, feta brings a delightful richness to the salad. You can substitute it with goat cheese for a different twist.
- Parsley: Fresh parsley adds a pop of color and a refreshing taste. It’s a great way to brighten up the dish.
- Lemon wedges: These are perfect for serving, adding a zesty kick that complements the salad beautifully.
- Olive oil: Used for roasting the tomatoes, it adds depth and flavor. Extra virgin olive oil is my go-to for its rich taste.
- Salt & black pepper: Essential for seasoning, they enhance all the flavors in the salad.
- Dried oregano: This herb brings a classic Mediterranean flavor. It’s aromatic and pairs perfectly with the other ingredients.
- Crushed chili flakes (optional): If you like a bit of heat, sprinkle some on the tomatoes before roasting.
- Extra virgin olive oil (for dressing): A drizzle of this elevates the salad, making it even more delicious.
- Lemon juice: Freshly squeezed lemon juice adds brightness and acidity to the dressing.
- Balsamic vinegar or red wine vinegar: This adds a tangy depth to the dressing, balancing the flavors beautifully.
- Dijon mustard: A touch of mustard gives the dressing a nice kick and creaminess.
- Garlic: Grated garlic infuses the dressing with a warm, aromatic flavor.
For exact measurements, check the bottom of the article where you can find everything listed for easy printing. Happy cooking!
How to Make Mediterranean Lentil & Feta Salad
Now that we have our ingredients ready, let’s dive into the fun part—making this Mediterranean Lentil & Feta Salad! Follow these simple steps, and you’ll have a delicious dish in no time.
Step 1: Preheat the Oven
First things first, preheat your oven to 200°C. This will get it nice and hot, perfect for roasting those cherry tomatoes. Trust me, the roasting brings out their sweetness!
Step 2: Roast the Tomatoes
Next, grab a baking tray and place your cherry tomatoes on it. Drizzle them with olive oil, then sprinkle on some dried oregano, salt, and pepper. Give them a gentle toss to coat. Roast these little gems in the oven for about 12–15 minutes. You want them blistered and juicy, bursting with flavor!
Step 3: Cook the Lentils
While the tomatoes are roasting, it’s time to cook the lentils. Rinse them under cold water, then boil in a pot of salted water for 18–22 minutes. You want them tender but not mushy—al dente is the goal! Once done, drain and let them cool slightly.
Step 4: Prepare the Dressing
Now, let’s whip up that zesty dressing! In a bowl, whisk together extra virgin olive oil, lemon juice, balsamic vinegar, Dijon mustard, grated garlic, salt, and pepper. This dressing is the magic that ties everything together, so don’t skip it!
Step 5: Assemble the Salad
Finally, it’s time to bring it all together! On a serving plate, place the warm lentils as your base. Add the roasted tomatoes on top, then scatter the feta cubes generously. Sprinkle with fresh parsley for that pop of color. Drizzle your homemade dressing over everything, and don’t forget to add lemon wedges on the side for an extra zing!
Tips for Success
- Make sure to cook lentils al dente for the best texture—nobody likes mushy lentils!
- Roast the tomatoes until they’re blistered; this enhances their sweetness and flavor.
- Feel free to customize the dressing to your taste—add more lemon juice for extra zing!
- For meal prep, store the salad components separately to keep everything fresh.
- Garnish with extra parsley just before serving for a vibrant touch.
Equipment Needed
- Baking tray: A simple sheet pan works wonders for roasting tomatoes.
- Mixing bowl: Any bowl will work for whisking the dressing; a mason jar is a fun alternative!
- Whisk: A fork can also do the trick if you don’t have a whisk handy.
Variations of Mediterranean Lentil & Feta Salad
- Quinoa Swap: Replace lentils with cooked quinoa for a gluten-free option that’s equally nutritious.
- Veggie Boost: Add diced cucumbers, bell peppers, or red onion for extra crunch and flavor.
- Herb Medley: Experiment with fresh herbs like mint or basil for a different aromatic twist.
- Protein Power: Toss in grilled chicken or chickpeas for added protein, making it even heartier.
- Vegan Delight: Omit feta and use avocado for creaminess, keeping it plant-based and delicious.
Serving Suggestions for Mediterranean Lentil & Feta Salad
- Pair this salad with warm pita bread for a delightful Mediterranean experience.
- Serve alongside grilled chicken or fish for a complete meal.
- A glass of chilled white wine complements the flavors beautifully.
- For presentation, serve in a colorful bowl and garnish with extra parsley.
- Enjoy it as a light lunch or a refreshing side dish at dinner.
FAQs about Mediterranean Lentil & Feta Salad
Can I make Mediterranean Lentil & Feta Salad ahead of time?
Absolutely! This salad is perfect for meal prep. Just keep the components separate until you’re ready to serve. This way, the lentils and tomatoes stay fresh, and the flavors remain vibrant.
Is this Mediterranean Lentil & Feta Salad suitable for a vegan diet?
To make it vegan, simply omit the feta cheese. You can replace it with creamy avocado for that rich texture without the dairy. It’s still delicious!
How long can I store leftovers of Mediterranean Lentil & Feta Salad?
Leftovers can be stored in an airtight container in the fridge for up to three days. Just remember to give it a good stir before serving again!
Can I use other types of cheese in this salad?
Definitely! If feta isn’t your favorite, try goat cheese or even a sprinkle of Parmesan. Each will add a unique flavor to your Mediterranean Lentil & Feta Salad.
What can I serve with Mediterranean Lentil & Feta Salad?
This salad pairs wonderfully with grilled meats, pita bread, or even a light soup. It’s versatile enough to complement many dishes!
Final Thoughts
Creating this Mediterranean Lentil & Feta Salad is more than just cooking; it’s about bringing joy to your table. The vibrant colors and fresh flavors remind me of sunlit days spent with loved ones. Each bite is a delightful journey through the Mediterranean, filled with warmth and comfort. Whether you’re enjoying it solo or sharing it with friends, this salad is sure to brighten your day. Plus, it’s a breeze to make, so you can focus on what truly matters—savoring the moment and the deliciousness that comes with it. Happy cooking!
Print
Mediterranean Lentil & Feta Salad: A Quick Delight!
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A refreshing Mediterranean Lentil & Feta Salad that combines roasted cherry tomatoes, feta cheese, and a zesty dressing, perfect for a quick and healthy meal.
Ingredients
- 2 cups cooked green or brown lentils (or 1 cup dry cooked al dente)
- 250 g cherry tomatoes
- 150 g feta cheese, cut into cubes
- 1 small bunch parsley, finely chopped
- Lemon wedges (for serving)
- 1 tbsp olive oil (for roasting tomatoes)
- Salt & black pepper (to taste)
- 1/2 tsp dried oregano
- Optional: crushed chili flakes
- 4 tbsp extra virgin olive oil (for dressing)
- 1½ tbsp lemon juice
- 1 tbsp balsamic vinegar or red wine vinegar
- 1 tsp Dijon mustard
- 1 small garlic clove, grated
Instructions
- Preheat oven to 200°C.
- Place tomatoes on a tray, drizzle with olive oil, oregano, salt & pepper. Roast for 12–15 minutes until blistered and juicy.
- Rinse lentils. Boil in salted water for 18–22 minutes, just until tender (not mushy). Drain and cool slightly.
- Whisk together olive oil, lemon juice, vinegar, mustard, garlic, salt, and pepper to prepare the dressing.
- Place warm lentils on a serving plate. Add roasted tomatoes. Scatter feta cubes all over. Sprinkle generously with chopped parsley. Drizzle with the dressing and add lemon wedges on the sides.
Notes
- For a spicier kick, add crushed chili flakes to the roasted tomatoes.
- Ensure lentils are cooked al dente for the best texture.
- This salad can be served warm or cold.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Salad
- Method: Roasting and Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 3g
- Sodium: 400mg
- Fat: 18g
- Saturated Fat: 5g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 20mg
