Lentil Salad with Feta, Tomatoes, Cucumbers & Olives

Lentil salads are one of my go-to meals when life gets busy. You know those days when you stare into your fridge, completely uninspired, and think, “What on earth am I going to eat?” That’s when this Mediterranean lentil salad swoops in to save the day. Packed with protein-rich lentils, tangy feta cheese, juicy tomatoes, refreshing cucumbers, and briny olives, it’s not just delicious—it’s a nutritional powerhouse. Before we dive in, let me confess: I wasn’t always a lentil fan. In fact, the first time I tried making a lentil salad, I didn’t rinse the lentils properly, and let’s just say my dinner tasted like mud. Over time, though, I learned the tricks to make this dish absolutely irresistible. Let me walk you through how to nail it and avoid my early mistakes.

What Is Lentil Salad with Feta, Tomatoes, Cucumbers & Olives?

If you’ve never had a lentil salad, think of it as a heartier version of a classic Greek salad. It’s got all the Mediterranean vibes: bright, fresh, and tangy flavors. The lentils add a satisfying, earthy texture that makes it filling enough to be a main meal. Here’s why I love this salad: it’s a meal-prep superstar. Make a big batch, and you’ve got lunches sorted for the week. It’s customizable. Hate olives? Leave them out. Prefer goat cheese over feta? Go for it. It’s super healthy, loaded with fiber, vitamins, and good-for-you fats. For more insights about the health benefits of lentils, check out this article.

Health Benefits of Lentil Salad

I could write a love letter to lentils. Seriously. They’re protein-packed, high in iron, and so versatile. Plus, they’re cheap—who doesn’t love saving a few bucks while eating well? Here are the standout benefits: Lentils for weight loss: They’re low-calorie but super filling, making them perfect for those trying to shed a few pounds. Feta cheese adds calcium and protein, plus that salty punch we all crave. Ingredients like tomatoes and cucumbers are rich in antioxidants, which help fight inflammation. But it’s not just about nutrition; it’s about feeling good. Whenever I eat this salad, I feel energized instead of that sluggish post-meal crash.

Ingredients for the Perfect Lentil Salad

Not all lentils are created equal. For this salad, you want lentils that hold their shape, like green or French lentils. Avoid red lentils unless you’re making soup—they turn mushy, and trust me, mushy isn’t what we’re going for here. Pro tip: Rinse them thoroughly before cooking to remove dirt or debris. (Remember my muddy salad incident? Learn from me.)

Here’s the thing: the fresher, the better. Crisp cucumbers, ripe tomatoes, and crunchy red onions give the salad its signature crunch and color. If you’re feeling fancy, throw in some chopped spinach or kale. They add an extra nutrient boost and make the dish even prettier.

The feta is non-negotiable in my book. I love the creaminess it adds. Pro tip? Look for block feta and crumble it yourself—it’s so much better than pre-crumbled. When it comes to olives, go for Kalamata olives. Their bold, tangy flavor balances the sweetness of the tomatoes beautifully.

A good dressing can make or break a salad. The classic Greek vinaigrette—olive oil, lemon juice, garlic, and oregano—is foolproof. Sometimes, I mix it up with a balsamic vinaigrette, especially when I want a sweeter kick.

Step-by-Step Guide to Preparing Lentil Salad

Start by rinsing the lentils in cold water. Then, boil them in salted water for about 20 minutes, or until tender but not mushy. Keep an eye on them—you want them to hold their shape. Common mistake: Overcooking. Trust me, mushy lentils will ruin the texture. Drain and let them cool completely before tossing them into the salad.

Dice the cucumbers and tomatoes into bite-sized pieces. No one wants to wrestle with giant chunks while eating. Thinly slice the red onions. If they’re too sharp for your taste, soak them in cold water for 10 minutes to mellow them out.

In a large bowl, combine the cooked lentils, chopped vegetables, crumbled feta, and olives. Pour the dressing over the top and toss gently. Be generous with the dressing—nobody likes a dry salad.

Variations and Customizations

Skip the feta or swap it with a plant-based alternative like tofu feta. (I’ve tried this, and it’s surprisingly good!). Check out this guide to make vegan feta cheese.

Grilled chicken, shrimp, or even hard-boiled eggs work beautifully. Once, I threw in leftover rotisserie chicken, and it was a hit.

Sprinkle some red chili flakes for heat or add a dash of cumin for a Middle Eastern twist. Spices can take this salad to a whole new level.

Serving and Storage Tips

This salad is perfect for meal prep. Store it in an airtight container in the fridge for up to 4 days. Pro tip: Keep the dressing separate if you’re not eating it all at once to avoid soggy veggies. When serving, I like to garnish with a handful of fresh herbs, like parsley or dill. It adds a pop of color and extra flavor.

FAQs

What type of lentils are best for this salad?

Stick with green or French lentils. They hold their shape and have a nutty flavor that pairs well with Mediterranean ingredients.

Can I make this salad vegan?

Absolutely. Just skip the feta or use a vegan cheese substitute.

How long can I store lentil salad?

It keeps well in the fridge for up to 4 days. Just remember to store the dressing separately for maximum freshness.

What can I substitute for feta cheese?

Goat cheese works well, or you can try a dairy-free feta made from tofu or cashews.

What dressings pair well with lentil salad?

Aside from the classic Greek vinaigrette, balsamic or tahini dressing are great options.

Final Thoughts

There you have it—the ultimate guide to making a delicious lentil salad with feta, tomatoes, cucumbers, and olives. Whether you’re meal prepping for the week or throwing together a quick dinner, this recipe is a total winner. What’s your favorite twist on lentil salad? Let me know in the comments—I’m always looking for new ideas!