This vegan Mediterranean lentil salad takes full advantage of summer vegetables: tomatoes, cucumbers, peppers, and parsley. It’s very easy to make and is an excellent source of protein, fibre, and antioxidants.
August is one of my favourite months. The sun feels softer, less intense. The mornings are cooler. The sun sets earlier, signalling, ever so slightly, the shift towards the autumn–the season of cozy. And the produce is at its most lush: Tomatoes, eggplants, zucchini, cucumbers, basil, carrots, kale, broccoli, kohlrabi, cabbage, berries, and stone fruit abound at markets and in community supported agriculture boxes, soon to give way to the winter squash, root vegetables, and apples in just a few weeks. Whenever my thoughts run away on me and I begin to dwell on the current pandemic situation we are in, I try to remember that I have a lot to be grateful for. Aside from all of the obvious things: My health, my family, my home–I tend to circle back to my gratitude for the local farmers who produce so much of the food that my family and I enjoy, and which appears in a lot of the photos on the blog. To that end, I recently read a quote that I think is relevant to share:
“Happiness does not lead to gratitude. Gratitude leads to happiness.” — Benedictine Monk David Steindl-Rast
Of course, it isn’t always easy to be grateful. I think I frustrate people around me to no end with how much I struggle with gratitude. But I’m working on it, and I do know that I feel much happier when I make an honest effort to find things that I am grateful for.
a versatile lentil salad
Lentil and bean salads are a summer staple in my house. They’re a reliable source of protein and fibre, and they’re versatile, too. You can add virtually any combination of raw or roasted vegetables, fresh or dried fruit, grains, herbs, nuts, and seeds, and they will still taste good. This particular Mediterranean lentil salad has been one of my favourites this year. It takes full advantage of seasonal vegetables, it’s easy to whip up, makes a generous batch, and is a great side dish or light lunch when served with some avocado toast!
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ingredients you’ll need
- For the salad: French green lentils, celery, cucumber, bell pepper, tomato, olives, capers, and parsley.
- For the dressing: Extra virgin olive oil, lemon juice, red wine vinegar, garlic, dijon mustard, maple syrup, oregano, basil, salt, and pepper.
how to make this salad
- Combine the cooked lentils, celery, cucumber, bell pepper, tomato, olives, capers, and herbs in a large bowl.
- Combine the dressing ingredients together and pour over the lentils and vegetables. Toss to coat and serve immediately or store in the fridge until ready to serve.
how to store this salad
This salad keeps well for several days in the refrigerator, making it a great recipe to make on the weekend for quick and easy meals throughout the week.
serving ideas
- Serve as a combo plate, with quinoa, greens, and hummus or lemon tahini sauce.
- Serve with a couple slices of avocado toast.
- Serve as a side dish with any of your favourite entrees.
- Bring it with you on a picnic and enjoy with pita and hummus or a sandwich. It travels well!
- If you have any Hemp Cashew Parmesan on hand, it’s a delicious topping!
I hope you love this Mediterranean lentil salad! If you make it, let me know how you liked it with a comment or rating below, and if you share a photo to Instagram, tag me @upbeet.kitchen and #upbeetkitchen so that I can feature it in my stories!
Enjoy!
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Mediterranean Lentil Salad
- Total Time: 30 minutes
- Yield: 6 servings 1x
- Diet: Vegan
Description
This vegan Mediterranean lentil salad takes full advantage of summer vegetables: tomatoes, cucumbers, peppers, and parsley. It’s very easy to make and is an excellent source of protein, fibre, and antioxidants.
Ingredients
- 4 cups cooked French green lentils (from 2 cups dry lentils)
- 1 cup chopped celery
- 1 cup chopped cucumber
- 1 red bell pepper, diced
- 1 large tomato, diced
- ½ cup pitted Kalamata olives, sliced
- 2 tbsp capers
- 1 cup fresh parsley, chopped
Dressing
- ⅓ cup extra virgin olive oil
- 3 tbsp freshly squeezed lemon juice
- 2 tbsp red wine vinegar
- 2 garlic cloves, minced
- 1 tsp dijon mustard
- 1 tsp maple syrup
- 1 tsp dried oregano
- 1 tsp dried basil
- ¼ tsp fine sea salt
- Freshly ground black pepper, to taste
Instructions
- Place the cooked lentils, celery, cucumber, bell pepper, tomatoes, olives, capers, and parsley in a large bowl.
- Add all of the dressing ingredients to a jar, secure the lid, and shake vigorously to combine. Pour the dressing over the lentils and vegetables. Toss to coat.
- Serve immediately, or store in an airtight container in the fridge until ready to enjoy.
Notes
To cook dry lentils, rinse the lentils through a fine sieve and place in a large pot. Cover with an inch or two of water and bring to a boil over high heat. Once boiling, turn down heat to medium high and maintain a steady simmer, stirring occasionally, until lentils are tender but not falling apart, about 20 minutes. Drain, rinse, and proceed with the recipe. If you can’t find French green lentils, brown or black lentils also work.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Salad, Side Dish, Lunch, Supper
- Cuisine: Mediterranean
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