Greek Lentil Salad

Recipe By: Ananda Kaplan
Serves: 4

This simply delicious recipe takes everything you love about a classic Greek salad — the briny olives, cool cucumber, juicy tomatoes, and salty feta — and reimagines them around richly flavored lentils to create something that is so satisfying. Beyond being delicious, everything comes together effortlessly — while the lentils simmer away, you have the perfect amount of time to make the dressing and prep the vegetables. As a finishing touch, a bright, oregano-forward dressing elevates each ingredient's natural flavor while weaving them into a deeply nourishing and complete meal in a bowl.

Lentils are one of nature's most powerful plant-based proteins, packed with nutrients that support heart health, balance blood sugar, and boost digestive function to keep you full and energized for hours. What makes this salad so special is the variety of textures in every bite — the addition of earthy lentils and vibrant parsley is the unexpected element that makes it truly unique. Easy enough for a weeknight yet impressive enough for company, it keeps beautifully in the fridge for several days and actually gets better as it sits, making it the ideal recipe for meal prep or a make-ahead lunch or dinner.

Ingredients

For the Lentils:

1½ cups/275g black beluga or French green lentils, rinsed and any stones removed
4 cups/1 liter water or vegetable broth
2 garlic cloves, smashed
1 teaspoon dried oregano
1 teaspoon salt

For the Dressing:

¼ cup white wine vinegar (red wine, cider or champagne will also work)
Juice and zest of 1 lemon
1 tablespoon dried oregano
1 garlic clove, finely grated (or ½ teaspoon garlic powder)
1 teaspoon salt
⅓ cup olive oil

For the Salad:

1½ cups cherry or grape tomatoes, halved
1 medium cucumber, diced
½ small red onion, small dice
½ cup Kalamata olives, pitted and roughly chopped
- You can buy pitted olives to save time, buy olives preferably in a jar or from an olive bar, not a can
½ cup feta, crumbled (optional)
Large handful of fresh flat-leaf parsley, roughly chopped

Directions

Cook the lentils: Place the rinsed lentils in a saucepan with the water or broth, smashed garlic, oregano, and salt. Bring to a boil over high heat, then cover and reduce to low. Simmer for 20–25 minutes, checking at 20 minutes. They are done when tender but still holding their shape. Strain any excess liquid and set aside to cool slightly.
Make the dressing: Add the white wine vinegar, lemon juice, lemon zest, oregano, garlic, and salt to a jar. Give it a quick stir and set aside to marinate while you prepare the vegetables — this gives the garlic and oregano time to bloom in the acid and deepens the flavor of the dressing. When ready to dress the salad, add the olive oil, seal the jar, and shake well. Taste and adjust seasoning.
Prep the vegetables: While the lentils are cooking, prepare the vegetables. Halve the tomatoes, cut the cucumber lengthwise into quarters then dice, finely dice the red onion, chop the parsley and pit and roughly chop the olives. Place all of these in a large bowl, sprinkle with a little salt, and toss to combine. Set aside while you finish the lentils.
Dress the lentils: Place the lentils in a large serving bowl. While still slightly warm, pour about half the dressing over them and toss well. Warm lentils absorb dressing much more deeply than cold ones, so don't skip this step.
Build the salad: Add the prepped vegetables and parsley to the lentils and toss gently. Add the remaining dressing and toss again. Taste and adjust seasoning.
Finish and serve: Top with crumbled feta and fresh or dried oregano. Serve directly from the bowl at room temperature or chilled.

Notes

This salad keeps well in the fridge for up to 5 days and the flavors deepen and improve as it sits. If making ahead more than 2 days, hold the cucumber and feta and add them just before serving to keep their texture and freshness. Add a fresh squeeze of lemon when serving to wake everything back up.

Nutrient Highlights

Tomato: Rich in lycopene, a powerful antioxidant that becomes even more bioavailable when cooked. Lycopene has been extensively studied for its ability to protect cells from damage, reduce inflammation, and lower the risk of several types of cancer.
Cucumber: Provides a hydrating, low-calorie base packed with cucurbitacins—bioactive plant compounds researched for their strong anti-inflammatory and cancer-protective properties. Leaving the skin on adds a boost of dietary fiber and vitamin K.
Onion and garlic: A powerhouse allium duo rich in organosulfur compounds and quercetin. These active ingredients stimulate the immune system, support the body’s natural detoxification pathways, and disrupt processes that allow abnormal cells to grow and spread.
Lentils: An exceptional, plant-forward source of dietary fiber, lean protein, and polyphenols. They feed beneficial gut bacteria to strengthen the microbiome, protect the colon, and help regulate blood sugar to minimize chronic inflammation.
Lemon: Packed with vitamin C and flavonoids like limonene. These compounds act as potent cellular defenders, neutralizing free radicals, supporting immune cell function, and enhancing the body's absorption of iron from plant foods like lentils.
Parsley and oregano: Highly concentrated sources of apigenin and volatile oils that deliver massive antioxidant and anti-inflammatory benefits. Far more than a simple garnish, these herbs protect cell membranes and combat oxidative stress throughout the body.

Greek Lentil Salad