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Black lentil salad with cucumber, red pepper, olives, feta, and sliced almonds on a white plate.
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Mediterranean Black Lentil Salad

Fresh Mediterranean Black Lentil Salad with olives, feta, and a warm garlic-lemon dressing. Hearty, flavorful, and perfect for meal prep.
Course Salad
Cuisine Mediterranean
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4 serves
Calories 353kcal

Ingredients

Salad

  • 1 cup black lentils beluga lentils, rinsed (200 g)
  • 3 cups water or vegetable broth 710 ml
  • 1 piece Lebanese cucumber or 1/2 English cucumber, diced (150 g)
  • 1 piece red bell pepper diced (150 g)
  • ¼ small red onion finely diced (25 g)
  • ⅓ cup Kalamata olives pitted and halved (55 g)
  • ¼ cup fresh parsley chopped (15 g)
  • ¼ cup crumbled feta use plant-based or dairy (28 g)
  • ¼ cup slivered almonds toasted (28 g)
  • Baby spinach arugula, or chopped kale — for serving (optional, see notes)

Warm Dressing

  • 3 tbsp extra-virgin olive oil 42 g
  • 1 clove garlic minced (1 tsp / 5 g)
  • 2 tbsp fresh lemon juice 28 g
  • 1 tsp dried oregano
  • ½ tsp smoked paprika optional
  • ¼ tsp salt or to taste
  • ⅛ tsp black pepper or to taste

Instructions

  • Cook lentils in water or broth for 18–20 minutes until tender but still holding shape. Drain and let cool slightly.
  • In a dry frying pan, toast almonds over medium heat until golden. Transfer to a plate.
  • In the same pan, warm olive oil gently. Add garlic, cook 30–40 seconds until fragrant. Stir in oregano, smoked paprika (if using), salt, and pepper. Remove from heat, whisk in lemon juice.
  • Combine lentils, cucumber, capsicum, onion, olives, and parsley in a large bowl. Pour over dressing and toss gently.
  • Serve as is, or on a bed of greens. Top with feta and toasted almonds just before serving.

Notes

  • Beluga lentils vs black lentils: Beluga lentils are a small, shiny variety of black lentils, named for their resemblance to beluga caviar. They hold their shape exceptionally well after cooking, making them perfect for salads. Most black lentils sold in supermarkets are beluga lentils, even if not labelled as such. French green (Puy) lentils are the closest substitute.
  • If serving over greens, add them just before serving to avoid wilting.

Nutrition

Calories: 353kcal | Carbohydrates: 34g | Protein: 16g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 12g | Cholesterol: 8mg | Sodium: 445mg | Potassium: 288mg | Fiber: 13g | Sugar: 3g | Vitamin A: 1545IU | Vitamin C: 51mg | Calcium: 137mg | Iron: 5mg