🥗 Mediterranean Lentil & Vegetable Salad (Protein-Rich & Fresh)

⭐ INGREDIENTS (Serves 3–4)

Base

• 1 cup dried brown or green lentils

• 3 cups water

• 1 bay leaf (optional)

Vegetables

• 1 cup cherry tomatoes, halved

• 1 cucumber, diced

• 1 red bell pepper, chopped

• ½ red onion, finely diced

• ¼ cup chopped parsley

• 2 tbsp chopped mint (optional but amazing)

Mediterranean Dressing

• 3 tbsp extra virgin olive oil

• 2 tbsp lemon juice

• 1 tbsp red wine vinegar

• 1 tsp Dijon mustard

• 1 tsp dried oregano

• ½ tsp salt

• ½ tsp black pepper

• 1 garlic clove, minced

Add-ons (optional)

• ¼ cup crumbled feta

• 2 tbsp olives

• 1 tbsp capers

🔥 STEP-BY-STEP INSTRUCTIONS

🥣 1. Cook the lentils

1. Rinse lentils well.

2. Add to a pot with water + bay leaf.

3. Boil, then simmer for 20–22 minutes until tender but not mushy.

4. Drain and let cool completely.

🥗 2. Prep the vegetables

Chop:

• tomatoes

• cucumber

• bell pepper

• onion

• parsley

• mint

Place into a big salad bowl.

🍋 3. Make the Mediterranean dressing

Whisk together:

• olive oil

• lemon juice

• vinegar

• mustard

• garlic

• oregano

• salt & pepper

This dressing gives the salad its classic Mediterranean brightness.

🥗 4. Combine everything

Add cooled lentils to the bowl of vegetables.
Pour dressing over the top.
Mix gently to avoid smashing the lentils.

🌿 5. Add extras (optional)

Mix in:

• feta

• olives

• capers

(You can skip these for a vegan version.)

🍽️ SERVING

Serve chilled or room temperature with:

• Pita bread

• Lemon chicken

• Grilled fish

• Hummus dip

Great for meal prep — stays fresh 3 days in the fridge.

💚 HEALTH BENEFITS

✔ High protein & fiber (keeps you full)
✔ Boosts metabolism
✔ Great for weight loss & clean eating
✔ Heart-healthy olive oil
✔ Anti-inflammatory herbs & vegetables
✔ Plant-based & nutrient-packed