This vibrant Mediterranean lentil salad is a protein-rich, vegetarian-friendly option featuring tender lentils, sweet roasted red peppers, fresh herbs, and a zesty lemon dressing.
It's easy to prepare ahead and perfect for meal prep, serving as a fulfilling lunch or a tasty side dish for any meal.
The lemon vinaigrette brightens the earthy lentils and smoky roasted peppers, while fresh herbs add an aromatic note.
Why You’ll Love This Recipe
- Lentils provide a hearty, plant-based protein base that holds flavors well and offers satisfying texture.
- Roasted red peppers add sweetness and a smoky depth, complementing the earthiness of the lentils.
- Fresh herbs like parsley and mint bring freshness and aroma to balance the robust ingredients.
- The lemon vinaigrette is simple but vibrant, enhancing the natural flavors without overpowering them.
Mediterranean Lentil and Roasted Pepper Salad
This Mediterranean lentil salad combines cooked lentils, sweet roasted red peppers, fresh herbs, and a bright lemon vinaigrette for a protein-packed, vegetarian-friendly dish perfect for lunch or as a side.
- Prep time
- 15 minutes
- Cook time
- 30 minutes
- Servings
- 4
- Yield
- 4 servings
Ingredients
- 1 cup dried brown or green lentils (about 200g), rinsed and sorted
- 2 cups water (480 ml) or low-sodium vegetable broth
- 1 red bell pepper
- 1/4 cup extra-virgin olive oil (60 ml), divided
- 3 tablespoons fresh lemon juice (45 ml)
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- 1/4 teaspoon salt, plus more to taste
- 1/4 teaspoon freshly ground black pepper, plus more to taste
- 1/4 cup chopped fresh flat-leaf parsley (about 10g)
- 2 tablespoons chopped fresh mint leaves (about 6g)
- 1 small shallot, minced (optional)
Instructions
- Cook the Lentils In a medium saucepan, combine the rinsed lentils and water or vegetable broth. Bring to a boil, then reduce heat to a simmer. Cook uncovered for 20 to 25 minutes or until lentils are tender but not mushy. Drain any excess liquid and transfer lentils to a bowl to cool to room temperature.
- Roast the Red Pepper While the lentils cook, preheat your oven to 425°F (220°C). Place the red bell pepper on a baking sheet and roast for 20 minutes, turning occasionally, until skin is charred and blistered. Remove from oven and place in a bowl covered with plastic wrap. Let it steam for 10 minutes, then peel off the skin, remove seeds, and chop into bite-sized pieces.
- Prepare the Lemon Vinaigrette In a small bowl, whisk together 2 tablespoons of olive oil, lemon juice, Dijon mustard, minced garlic, salt, and black pepper until emulsified.
- Assemble the Salad In a large bowl, combine the cooled lentils, roasted red pepper pieces, chopped parsley, mint, and minced shallot if using. Pour the vinaigrette over the salad and gently toss to combine. Taste and adjust seasoning with salt and pepper if needed. Drizzle remaining 2 tablespoons olive oil for added richness if desired.
- Serve or Chill Serve the salad at room temperature or chilled. Refrigerate in an airtight container if not serving immediately; consume within 3 days for best quality and safety.
Helpful Tips
- Cool cooked lentils to room temperature within 2 hours to ensure food safety.
- Use a vegetable broth to cook lentils for added flavor, or water for a neutral taste.
- Make the roasted peppers ahead of time and store them refrigerated for up to 3 days.
- For extra texture, add chopped cucumber or toasted pine nuts before serving.
- This salad is naturally gluten-free and vegan, containing no common allergens except garlic.
Storage and Make-Ahead
Store leftover salad in an airtight container in the refrigerator for up to 3 days.
Refrigerate promptly within 2 hours of preparation to ensure food safety.
Do not freeze the salad as the texture of lentils and roasted peppers may change upon thawing.
Frequently Asked Questions
Can I use canned lentils instead of dried?
Yes, you can substitute one 15-ounce (425g) can of cooked lentils drained and rinsed for the dried lentils. Adjust the dressing quantity to taste.
How do I peel roasted red peppers easily?
After roasting, place the hot peppers in a covered bowl or sealed plastic bag to steam for 10 minutes. This loosens the skin, making it easy to peel off with your fingers or a paper towel.
Is this salad good for meal prep?
Yes, this salad keeps well refrigerated for up to 3 days and flavors meld nicely over time, making it excellent for meal prep.
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