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–+ servings
Mediterranean chopped lentil salad healthy colorful and perfect for everyday Mediterranean style eating.

Mediterranean Chopped Lentil Salad with Lemon Dressing

Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 2 people (up to 4 if served with hummus and pita)
Author: Nico Pallotta

  • 1 can lentils rinsed — 15 oz / 400 g can or 1½ cup/230 g cooked lentils — brown, green, or black
  • 2 medium vine tomatoes diced small — about 0.5 lb or 225 g
  • 2 packed cups (50 g) flat-leaf parsley finely chopped
  • ½ packed cup (10 g) dill finely chopped - sub mint or more parsley
  • 4 green onions finely chopped

Dressing

  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons lemon juice
  • ½ teaspoon lemon zest
  • 1 tablespoon mustard Dijon or yellow
  • 1 teaspoon honey or maple syrup
  • 1 teaspoon dried oregano
  • ½ teaspoon salt + black pepper to taste

  • Make the Lemon Dressing: In a large bowl, add 3 tablespoons extra virgin olive oil, ½ teaspoon lemon zest, 2 tablespoons lemon juice, 1 tablespoon mustard, 1 teaspoon honey, 1 teaspoon dried oregano, ½ teaspoon salt, and pepper. Whisk until smooth.
    Step 1 Whisking lemon olive oil mustard dressing in a bowl for lentil salad.
  • Add the Lentils: Add 1 can lentils (rinsed and well-drained) to the bowl. Gently stir until they are fully coated in the dressing. Let them sit for a few minutes while you prep the veggies so they soak up the flavor.
    Step 2 Lentils marinating in lemon dressing soaking up flavor before adding vegetables.
  • Chop the Veggies: Finely chop 2 packed cups flat-leaf parsley, ½ packed cup dill (if using), and 4 green onions. Dice 2 medium vine tomatoes into small pieces. Smaller pieces help everything mix evenly and taste better in each bite.
    Step 3 Finely diced tomatoes on a cutting board ready for the salad.
  • Mix and Serve: Add the chopped vegetables to the lentils and gently toss. Taste and add more salt or pepper if needed. Serve with hummus and pita bread for a healthy Mediterranean dinner.
    Step 4 Mixing lentils herbs and tomatoes into a fresh Mediterranean style salad.
Substitutions
  • Lentils → White beans or chickpeas
  • Tomatoes → Cherry tomatoes, grape tomatoes, or diced Roma tomatoes
  • Parsley → Curly parsley or a mix of parsley and baby arugula
  • Dill → Fresh mint, chives, basil, or extra parsley
  • Green onions → Finely chopped red onion (soaked briefly in cold water)
  • Lemon juice & zest → Red wine vinegar or white balsamic vinegar
  • Mustard → Dijon (best), whole-grain mustard, or yellow mustard
  • Honey or maple syrup → Agave syrup or a small pinch of sugar
  • Dried oregano → Italian seasoning
  • Optional add-ins → Crumbled feta, diced cucumber, olives, bell pepper, or jarred roasted peppers
 
Tips
  • Drain lentils really well → Extra water = watered-down flavor
  • Marinate lentils first → Let them soak in the dressing while you prep for better taste
  • Chop small, chop evenly → Every bite should have lentils, herbs, and tomatoes
  • Don’t skimp on fresh herbs → Parsley and dill make the salad bright and fresh
  • Taste at the end → Add a pinch of salt or extra lemon if needed
  • Let it rest if you can → Even 10 minutes helps the flavors come together
  • Serve it with friends → Pair with hummus, tzatziki, and pita for an easy, filling meal
  • Store leftovers in an airtight container in the fridge for up to 3 days, and while freezing is possible, the herbs will soften so it’s best enjoyed fresh.
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