Mediterranean lentil salad is a perennial favorite around here, for its nourishing convenience and its versatility. Once you add the ancient secret ingredient, you instantly elevate simple, subtle lentils to a vibrant, highly satisfying dish. Serve it on a bed of salad greens for extra nourishment and visual interest. Enjoy it as a side dish or a meal.
This easy lentil salad is one of those dishes that is great to make once and portion out for several meals. In Fall, enjoy it’s convenience after a long days work. It’s also a great weekday lunch to pack for the office. In summer, take it to the terrace, a picnic, or the beach.
You might call this a French and Beyond lentil salad. The same base ingredients can be found for lentil stews around the Mediterranean. France and Spain in particular seem to equally embrace the salad version of lentils. And France has versions inspired by Northern African flavors. Then there’s the Levantine and Greek flavors we adore. So Mediterranean it is. A French leaning lentil salad (so good with Dijon mustard), with room for different tastes and occasions.
Making & Enjoying Mediterranean Lentil Salad
Making this Mediterranean Lentil Salad is pretty simple, one of the things we love about it. Although it certainly can be, and frequently is, a side dish, we often eat this as a meal. We love it served on a bed of arugula or mesclun salad. Always with some good rustic bread, and occasionally with a nice glass of wine.
It’s amazing how satisfying, and elegant, earthy lentils can become with the right ingredients and trimmings.
Main Ingredients
You may already have many, if not all, of the basic ingredients at home. We start off with lentils, onions, garlic and bay leaves. Note, if you don’t have quite two pounds of lentils or only half an onion, so be it. It’s not a big deal. Like so many old world dishes, there wasn’t, and doesn’t have to be, an actual recipe or measured quantities for making lentil salad.
And Mediterranean Lentil Salad is great for putting out on the table for get-togethers. Have visitors coming? Cook the lentils ahead of time, and throw together the rest at the last minute.
Lentils
A Little Lentil History
Lentils have a long history in the Mediterranean. Of ancient wild origins, they are believed to have been first cultivated in the fertile crescent.
- Dating to around 11,000 BC, the oldest remains of lentils are found in a Greek cave.
- Esau, as the bible story goes, was so hungry after working in the fields, he traded his birthright to his brother Jacob for a meal of lentils.
- The Roman empire imported lentils from Egypt, who was the biggest exporter. (Now the majority comes from Canada and India)
- Lentils were found in the excavation of the 1st century eruption of Vesuvius in Pompeii.
Throughout the (thousands and thousands of) years, they’ve grown in and out of style: essential, popular, then not so much (Medieval Europe), essential again, and finally trendy!
Historically seen as for the poor, views have changed towards lentils, now appreciated for their rich source of essential nutrients like iron and folate, and a great protein source for vegetarian meals.
Today, these little 2-seeds-in-a-pod legume are even referred to as pearls or vegetable caviar.
Which Lentils to Use?
Use brown, green or black lentils (not red, orange or yellow) for salad.
- Brown lentils, such as the smallish lavendar-brown Pardina lentils from Spain (and grown in the US), and the tiny brown Umbrian lentils in Italy, are known for maintaining their shape and rich nutty flavor.
- Green lentils, like the ancient French green lentils from around Le Puy-en-Velay, renowned for retaining their shape, are ideal here.
- Black lentils – Petite Beluga lentils can take less time to cook than green lentils and are known for their ability to hold their shape.
Redoryellowlentils tend to be softer and much more prone to turn to mush. We don’t want that here. See lentil-cooking tips below to help keep the lentils the right consistency for salad.
(some lentil sources: Puy and Pardina lentils at chefshop, Pardina lentils at Despaña in Soho, NYC)
DID YOU KNOW? The scientific, and Latin, name of our little convex-shaped legume is lens culinaris. Later, lens was picked up to refer to the convex glass used in Ophthalmology. Lentils, contact lenses, photographic lenses… all share the same Latin history (incredibly obvious in hindsight!) Go to a little lentil history >
Lentil Cooking Tips
Cooking time and final texture depends on factors like what kind of lentils you use, their age, the kind of water, what you add to the water …
To help keep lentils firm and whole for salad, here’s a few tips:
- Don’t soak them – Soaking lentils sets them up to expand when exposed to heat. Expanding can cause them to burst. We want them firm and in one piece for our salad. (For heartier beans, soaking them in brine or salt water can help, but lentils are a thinner and more tender legume.)
- Don’t add vinegar at the beginning. (See note about Vinegar in parentheses below)
- Keep the grains separated in lots of water while cooking.
- Cook, not boil. High temperature influences the integrity and firmness of lentils. Too high a temperature causes them to burst open and fall apart in the cooking water, and their starches can turn into muddy paste. So boiling lentils, or cooking them at a very high temperature, is risky business for lentil salad.
- Be vigilant to not overcook them. Check on them periodically, and stop cooking them while still slightly firm to the bite.
What about adding salt to the cooking water?
Despite the advice that adding salt to the cooking water keeps lentils hard and prevents them from cooking, some people find it makes them more tender. That’s possibly because salted cooking water can make the lentils firmer at first but eventually more tender towards the end. And this can depend on cooking time, how hot the temperature is, and how fast it gets to that temperature. What do we do? To keep it simple, for lentil salad, we add salt at the end.
Vinegar
Ah, the ancient secret ingredient! Used for thousands of years, for preservation and taste, vinegar gives an excellent, tangy bright flavor boost to the mild earthiness of lentils. I think you’ll agree it makes all the difference. Since the magic is in its acidity, you will get great results whether you use red-wine vinegar, white-wine vinegar, balsamic vinegar, sherry vinegar or any other kind you like or have on hand. Choose your favorite or experiment.
(note: we are talking about adding vinegar to the cooked lentils here, NOT to the cooking water. Adding vinegar to the cooking water strengthens lentils’ structure, but can double the cooking time and, in our experience, gives them a sturdier, but slightly unpleasant cardboard texture.)
Salad Greens
We love this lentil salad equally on a bed of mesclun and on a bed of arugula. Change it up according to your mood, the season or what is available in your area.
Variations: When you don’t have salad greens on hand, flat-leaf parsley is a great way to add color, interest and nutrients to the lentils. Even add a bunch. Mix in some mint with the parsley for some Levantine tabbouleh flavors.
Olive Oil
Since we are adding the oil fresh here, the best quality, freshness and flavor matters more than ever. Get the good stuff. A high quality, fresh, fruity flavored extra virgin olive oil really adds to the taste and enjoyment of the whole dish.
Dijon
If you are a mustard lover, well then, this is a must for the dressing (I rarely leave it out). If you don’t have Dijon on hand, try a little of what mustard you have and see if you like it.
Stir-Ins and Toppings
Raw Vegetables
Diced celery, and/or cucumber; or thinly sliced fennel (with a little of the frond); or diced or roughly grated carrots, all add nourishment, extra crunch and aesthetic appeal. Just stir them in any time after cooking, or sprinkle them on top before serving.
Cheese
Soft goat cheese and feta cheese both pair nicely with lentils, and add visual interest. Just crumble on top before serving.
Red Onions
A touch of tart crunchy red onion sprinkled on top, not too much, adds a delightful tangy crunch. Even better are pickled red onions (see below).
Raw Onion Taming Tip
If you love the crunch of raw onions but want to tame their strong flavor a bit, just soak slices in ice water for around 10 to 20 minutes, drain and pat dry before adding to your salad..
Quick Pickled Red Onions
1/2 red onion, sliced lengthwise through root ends
1/2 cup red wine vinegar
1½ to 2 Tbsp sugar
1/8 tsp kosher salt (or other salt without iodine or anti-caking additives)
Cut onion lengthwise into thin slices (like photo, or thinner). Simmer vinegar, sugar and salt in saucepan over medium low heat until dissolved. Pour over onions slices. Let cool, then drain. (Can be stored in the fridge up to 1 week.)
Mediterranean Variations
Spain, France and Italy all use more or less the same basic foundation of ingredients in cooking lentils (onion, garlic, carrot, celery, parsley, bay leaf, olive oil) whether served hot, warm or room temperature. In fact, you could use this same base (adjusting for water and cooking the carrots and celery with the lentils) to make a typical Mediterranean lentil stew.
But different geographies and cultures celebrate different produce, flavors and combinations. I’ve listed lots of variations and ideas below, and in the recipe card, with ingredients coming from east and west, and influences and taste preferences from around the Mediterranean.
- France – Dijon mustard (in the vinaigrette), bacon lardons (scattered on top), fried egg or split soft boiled egg on top, soft goat cheese, Roquefort…
- Northern Africa – A lot of French lentil salad recipes are inspired by Northern African flavors – cumin powder, turmeric powder, ginger powder, saffron threads, cilantro or coriander powder, tomatoes
- Spain – bell peppers, pimenton (paprika), cured ham (serrano…), tomatoes, olives…
- Levant – parsley blended with mint, as in tabbouleh; rice
- Greece – kalamata olives, feta, cucumbers, tomatoes, basil…
Lentil salad has so much flexibility. Try the recipe as is, then branch out according to your taste, occasion, or the season.
Storing
One of the conveniences of lentil salad is that you can cook the lentils ahead of time, and quickly throw the rest of the ingredients together at the last minute. Cooked lentils keep well stored in an airtight container in the refrigerator for up to 5 days, and in the freezer for up to 3 months (they are great to freeze in portions).
Recipe for Mediterranean Lentil Salad
Ingredients
For the Lentils:
- 2 lbs (4½ cups) lentils (See notes), rinsed and checked for pebbles
- 1 large onion, halved and optionally studded with 3 cloves
- 2 cloves garlic, peeled
- 2 bay leaves
- 2 tsp sea salt (kosher or table sea salt)
For the Dressing:
- 4 Tbsp (¼ cup) vinegar (red-wine, white-wine, balsamic, or sherry vinegar), plus extra to serve
- 3 Tbsp Dijon mustard (optional)
- 2 tsp sea salt (kosher or table sea salt)
- a pinch of freshly ground black pepper
- ⅓ cup (6 Tbsp) extra virgin olive oil (one that tastes fresh, fruity and a bit spicy when eaten with a spoon), (or walnut oil), plus more to serve
To Serve:
- a bunch of salad greens (arugula or mesclun are ideal – use as much as you like as a bed for the lentils)
- ¼ red onion (optional – adds sharpness and crunch), raw or pickled (See notes), roughly sliced or diced
- 2 to 3 stalks of celery or fennel, finely or roughly diced to your taste
- 2 to 3 carrots, finely or roughly diced to your taste, or grated
- 6 oz soft goat cheese or feta (optional)
Instructions
- Pour the lentils into a large pan. Add the clove-studded onion halves, garlic and bay leaf.
- Add cold water to cover lentils by about 3 inches. Cover (to heat faster) and bring almost, but not quite, to a boil over a medium-high flame. Uncover, lower the heat to medium and let them cook gently (careful not to let them boil, which can cause them to burst open) for around 15 minutes, or until almost tender* (You want them cooked, yet still firm to the bite). There should be a nice margin of water covering the lentils for the entire cooking time to keep the grains separated. Add more water as needed.
- Strain: When the lentils are almost, but not quite, tender, fish out the bay leaves, onion, garlic, and cloves and immediately pour the lentils into a colander to drain. Shake to get all the water out. Pour strained lentils into a large bowl.
- Prepare a vinaigrette dressing by whisking the vinegar, mustard (optional), salt and pepper in a small bowl. Then whisk in the oil.
- Pour the dressing over the still-warm lentils, sprinkle on 2 teaspoons of salt, and toss.
- Taste and adjust for salt, pepper, mustard and vinegar to your liking.
- Stir in, or sprinkle on, the red onions, celery and carrots, as you desire.
- Serve warm or at room temperature on a bed of arugula or mesclun.
- Drizzle, or drench, to your liking with a flavorful extra virgin olive oil.
- Toppings: Crumble goat or feta cheese on top. (See notes for other ideas)
Notes
- Lentils: *Cooking time varies, and may be longer if using French green lentils from around Le Puy-en-Velay, Pardina lentils from Castilla y Leon, or Umbrian Castelluccio lentils — all renowned for retaining their shape, and ideal for lentil salad.
- Raw Onion Taming Tip: To tame the strong flavor of raw onions a bit, soak slices in ice water for around 10 to 20 minutes, drain and pat dry before adding to your salad.
- Pickled Red Onions Instructions: (1/2 red onion, halved lengthwise, 1/2 cup red wine vinegar, 1½ -2 Tbsp sugar, 1/8 tsp kosher salt (or other salt without iodine or anti-caking additives). Thinly slice onion, lengthwise. Simmer vinegar, sugar and salt in saucepan over medium low heat until dissolved. Pour over onions slices. Let cool, then drain. (Can be stored in the fridge up to 1 week.)
- Seasoning Variations:
- Spices: paprika (sweet or hot), ginger, cumin, turmeric, saffron
- Herbs: thyme (while cooking or sprinkled fresh on top)
- Variation to onions: Add minced shallots to the vinaigrette. Soak them in the vinegar 10 minutes before whisking in the other ingredients.
- Topping Variations:
- Fresh Herbs: flat-leaf parsley, roughly chopped; mint (mix in with the fresh parsley), cilantro (coriander leaves), basil
- Vegetables: fresh quartered cherry tomatoes, cucumbers, bell peppers
- Fruit: fresh or dried figs, chopped dates, raisins, dried currants
- Nuts: crushed roasted hazelnuts, almonds
- Pickles: Cornichons, Olives
- Crispy caramelized onions
- Eggs – fried egg, halved soft boiled egg
- Cheese – blue cheese such as roquefort
- Cured meats – crispy bacon lardons; chopped cured hams such as prosciutto crudo, jamon serrano or Iberico
- Serving Variations:
- Served on or with toasted slices of baguette, rustic country bread, or crackers
- Roots Vegetables: (Add to serving plate) sheetpan-roasted small carrots with stems (whole or halved lengthwise), roasted beets, roasted pumpkin slices
- Storage: Cooked lentils keep in the refrigerator for 4-5 days, and in the freezer for up to 3 months. Great to freeze in portions. Add toppings last minute.
