Lentil Feta Salad: A Simple, Protein-Packed Meal

Gathering ingredients for a satisfying lunch or dinner doesn’t need to be complicated. This lentil feta salad combines pantry staples with fresh elements for a balanced dish. It’s ready in about 30 minutes and works well for meal prep.

Why This Recipe Works

• French green lentils hold their shape well after cooking, providing a firm texture.
• Feta cheese adds a salty, creamy contrast to the earthy lentils.
• A simple lemon vinaigrette brightens the flavors without overpowering them.
• Fresh parsley and red onion introduce crispness and a sharp bite.
• The salad improves as it sits, making it ideal for making ahead.

Ingredients

• 1 cup French green lentils (also called Puy lentils), rinsed
• 3 cups water
• 1 teaspoon kosher salt, divided
• 4 ounces feta cheese, crumbled (about 1 cup)
• 1/2 medium red onion, finely diced (about 1/2 cup)
• 1/2 cup fresh flat-leaf parsley, chopped
• 1/4 cup extra-virgin olive oil
• 3 tablespoons fresh lemon juice (from about 1 large lemon)
• 1 teaspoon Dijon mustard
• 1/4 teaspoon freshly ground black pepper

Equipment Needed

• Medium saucepan with lid
• Fine-mesh strainer
• Mixing bowl (medium or large)
• Whisk
• Cutting board
• Chef’s knife
• Measuring cups and spoons

Instructions

Step 1: Cook the Lentils

Combine the rinsed lentils, 3 cups of water, and 1/2 teaspoon of the kosher salt in a medium saucepan. Place the saucepan over high heat and bring the mixture to a boil. Once boiling, reduce the heat to maintain a gentle simmer. Cover the saucepan with a lid, leaving it slightly ajar to prevent boiling over. Simmer the lentils for 20 to 25 minutes. Check for doneness starting at the 20-minute mark; the lentils should be tender but still hold their shape, with no hard center. Avoid overcooking, which can make them mushy. When done, drain the lentils immediately in a fine-mesh strainer and spread them in a single layer on a baking sheet or large plate to cool quickly. This stops the cooking process and helps them retain texture. Tip: For the best texture, use French green lentils (Puy lentils) as they are less likely to become soft compared to brown or red lentils.

Step 2: Prepare the Vegetables and Cheese

While the lentils cook and cool, prepare the remaining components. Finely dice half of a medium red onion until you have about 1/2 cup. Place the diced onion in a small bowl and cover it with cold water. Let it soak for 5 to 10 minutes; this step mellows the sharp, raw flavor of the onion. After soaking, drain the onion thoroughly and pat it dry with a paper towel. Chop 1/2 cup of fresh flat-leaf parsley leaves, discarding the thick stems. Crumble 4 ounces of feta cheese, which should yield about 1 cup. Use a block of feta for better texture and flavor compared to pre-crumbled varieties. Ensure all components are ready before assembling the salad to maintain workflow. Tip: Soaking the red onion in cold water is optional but recommended for a milder flavor, especially if serving the salad immediately.

Step 3: Make the Lemon Vinaigrette

In a medium mixing bowl, combine 1/4 cup of extra-virgin olive oil, 3 tablespoons of fresh lemon juice, 1 teaspoon of Dijon mustard, the remaining 1/2 teaspoon of kosher salt, and 1/4 teaspoon of freshly ground black pepper. Whisk these ingredients vigorously for about 30 seconds until the mixture is fully emulsified and slightly thickened. The vinaigrette should appear smooth and uniform, with no separation of oil and lemon juice. Taste the dressing and adjust seasoning if needed; it should be tangy and well-balanced. Using fresh lemon juice rather than bottled provides a brighter, cleaner acidity. Set the vinaigrette aside while you finish preparing the salad components. This dressing can be made ahead and stored in the refrigerator for up to 3 days.

Step 4: Combine the Salad

Once the cooked lentils have cooled to room temperature—this should take about 10 to 15 minutes—transfer them to the mixing bowl containing the lemon vinaigrette. Add the drained and dried diced red onion and the chopped fresh parsley. Using a large spoon or spatula, gently fold all ingredients together until the lentils are evenly coated with the dressing. Be careful not to mash the lentils; the goal is to mix thoroughly while preserving their shape. Next, add the crumbled feta cheese. Fold it in gently, just a few times, to distribute it without breaking it down completely. Some larger chunks of feta should remain visible for texture contrast. The salad is now ready to serve, but it benefits from resting. Tip: For optimal flavor, let the combined salad sit at room temperature for 10 minutes before serving to allow the ingredients to meld.

Step 5: Serve and Store

To serve, portion the lentil feta salad into bowls or onto plates. It can be enjoyed immediately at room temperature, which is ideal for the best texture and flavor. If you prefer it chilled, cover the salad and refrigerate it for at least 1 hour before serving. The salad will keep well in an airtight container in the refrigerator for up to 4 days. The flavors continue to develop over time, making it excellent for meal prep. If storing, give the salad a gentle stir before serving to redistribute any dressing that may have settled. This dish pairs well with crusty bread, grilled chicken, or as a side for larger meals. It does not freeze well due to the fresh ingredients, so plan to consume it within the recommended timeframe.

Tips and Tricks

For a quicker version, use 2.5 cups of cooked lentils (canned or pre-cooked). Rinse canned lentils well to remove excess sodium. To enhance flavor, toast 1/2 teaspoon of cumin seeds in a dry pan until fragrant, then grind and add to the dressing. If fresh parsley isn’t available, substitute with 2 tablespoons of chopped fresh dill or mint for a different herb profile. For a creamier texture, mash a small portion of the cooked lentils before mixing. To make the salad more substantial, add 1 cup of halved cherry tomatoes or 1 diced cucumber. Always taste and adjust salt after adding feta, as it contributes saltiness. Use a microplane to zest the lemon before juicing it, and add the zest to the dressing for extra citrus flavor.

Recipe Variations

• Mediterranean Twist: Add 1/2 cup of chopped Kalamata olives, 1 diced cucumber, and 1 cup of halved cherry tomatoes. Replace parsley with fresh mint.
• Protein Boost: Mix in 1 cup of cooked, shredded chicken or 2 hard-boiled eggs, chopped. Increase the feta to 6 ounces for extra richness.
• Grain Salad: Substitute half the lentils with 1 cup of cooked quinoa or farro. Adjust dressing quantity as needed to coat the grains.
• Vegan Version: Omit the feta cheese. Add 1/2 cup of toasted walnuts or pepitas for crunch and 2 tablespoons of nutritional yeast for a cheesy flavor.
• Spicy Option: Add 1 finely chopped jalapeño pepper (seeds removed for less heat) to the salad. Include 1/4 teaspoon of red pepper flakes in the dressing.

Frequently Asked Questions

Can I use a different type of lentil? Yes, but French green lentils (Puy) are recommended for their firm texture. Brown lentils can be used but may become softer; reduce cooking time to 15-20 minutes. Avoid red lentils as they turn mushy.

How long does this salad last in the fridge? It keeps well for up to 4 days in an airtight container. The flavors meld and improve over the first day. Stir before serving as dressing may settle.

Is this salad gluten-free and vegetarian? Yes, all ingredients are naturally gluten-free. It is vegetarian; for a vegan version, omit the feta and use substitutions like nuts or nutritional yeast.

Can I make this salad ahead of time? Absolutely. Prepare it up to a day in advance. Store it covered in the refrigerator. Let it sit at room temperature for 15 minutes before serving for best texture.

What can I serve with this salad? It pairs well with grilled meats, fish, or as a standalone light meal. Serve with crusty bread or over a bed of greens for a larger salad.

Summary

This lentil feta salad is a simple, protein-rich dish with earthy lentils, creamy feta, and a bright lemon vinaigrette. It’s quick to prepare, ideal for meal prep, and easily customizable with various add-ins.

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