Mediterranean Black Lentil Salad
by Katie Webster
September 1, 2021 (updated 5/12/23) Jump To Recipe
This Mediterranean Black Lentil Salad with cucumbers, spinach and feta is super easy to whip together. Just toss the lentils together with a little dressing and veggies, and you have the perfect summer side dish or gluten-free vegetarian main course.
I originally shared this recipe on June 21, 2016. I have updated some of the text to share it with you again today.
Why We Love This Black Lentil Salad Recipe
This recipe is a nutritious and so so delicious way to cook with lentils. The fresh vegetables, black lentils and Walnut Balsamic Vinaigrette are a satisfying and tasty combination for a side dish or vegetarian main course.
This recipe comes to you on the pages of Healthy Seasonal Recipes from my friend Sara Haas. She is both a classically trained chef and a Registered Dietitian.
Her recipe for French Lentil Salad with Spinach and Feta Cheese was the inspiration for this one and is is exactly the kind of salad that ranks high on my list of recipes to make!
I also knew that would be the perfect recipe because I have had black lentils in my pantry since I was at Eataly in Chicago. I’d just been waiting for inspiration for them.
What Are Black Lentils?
- Black lentils, sometimes called beluga lentils, named for their glossy caviar-like appearance, are a small variety of lentils with a firm texture similar to French de Pouilly lentils.
- They are black and shiny when raw and retain their inky black color when cooked.
- They are perfect for salads and meal prep recipes because they do not break down like brown or red lentils.
Ingredients For This Black Lentil Salad
- 1 cup dry black lentils, sorted
- 2 cups sliced spinach
- 1 cup chopped parsley
- 1 cup diced seeded cucumber
- ½ cup diced red bell pepper
- ½ cup walnut balsamic vinaigrette
- 1/3 cup crumbled feta cheese
- ¼ teaspoon salt
- ¼ teaspoon pepper
How to Make Black Lentil Salad
I know I say all my recipes are easy, but this one takes the cake.
- You’ll first need to cook the black lentils until just tender (they’ll soak up the dressing as they sit in your fridge, so no need to cook them any longer).
- Drain the lentils and rinse them with cold water so the can be added directly into the salad without wilting the spinach and parsley.
- While the lentils are cooking, chop the parsley and spinach, and dice the cucumber and bell pepper.
- Blend the balsamic walnut vinaigrette.
- Once you’ve drained the lentils, add them to a large bowl with the herbs and veggies, feta and pour on the balsamic vinaigrette dressing.
- Stir everything together or refrigerate up to three hours.
Expert Tips and FAQs for this Recipe
Black lentils can be purchased in large supermarkets, gourmet stores, health food stores and online. Look for them in the bulk department or with the other dried legumes.
Black lentils have an earthy, peppery and slightly bitter taste similar to French green lentils. Their flavor pairs well with acidic, salty and smoky elements.
The best way to cook black lentils is to sort them when they are dry by removing any debris and small pebbles. Then place in a medium saucepan and cover generously with water. Do not salt the water or the lentils will become tough. Place the pot over high heat and bring to a simmer. Reduce the heat to maintain the gentle simmer, then cook until they are just tender, about 22 minutes. Drain well.
Black lentils are very nutritious and high in folate which researchers believe may help play a role in preventing Alzheimer’s and is an important nutrient for expectant mothers. They are also rich in protein, fiber and iron making them an excellent plant-based ingredient.
How to Store Black Lentil Salad
For best results serve this salad within a few hours of making it. But leftovers are still yummy even if the spinach and parsley wilt a bit! Keep it in the fridge for up to five days in a tightly sealed container.
The cucumber will let off some of its liquid, so you will want to serve this salad with a slotted spoon.
More Recipes To Try
- I am super proud of this Lentil Soup Recipe. I don’t take calling it “the best” lightly! It really is!
- This French lentils with bacon recipe is a favorite here. We love it with salmon or on its own!
- This Celery Root and Lentil salad is from a favorite cookbook and has an interesting anchovy, garlic and herb dressing.
- This recipe for individual Vegetarian Shepherd’s pies is made with lentils instead of beef or lamb and is topped with creamy mashed butternut squash.
- If you need more bean salads in your life (who desn’t?) then this Mexican bean salad is great as is this bean salad with curry and this black bean and mango salad with quinoa too!
- Speaking of bean salads, this Chickpea Salad with cucumbers, peppers and parsley will definitely be a new favorite! It is mine!
- If you are looking for some more salad recipes to try this Overnight Kale Caesar is a great make-ahead recipe. We love this Green Salad with Chicken, Strawberries, and Goat Cheese during the summer. And this warm One Pot Vegan Quinoa and Arugula Salad is great when arugula is in season.
Thanks so much for reading! If you are new here, you may want to sign up for my email newsletter to get a free weekly menu plan and the latest recipes right to your inbox. If you make this recipe, please come back and leave a star rating and review. I would love to hear what you thought!
Happy Cooking! ~Katie
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Mediterranean Black Lentil Salad
- Total Time: 30 minutes
- Yield: 6 cups 1x
- Diet: Vegetarian
Description
Here’s a healthy gluten-free lentil side salad for the summer. It has Mediterranean flavors with cucumbers, feta, spinach and red pepper. I used black lentils, but French Green lentils would also work great.
Ingredients
- 1 cup dry black lentils, sorted
- 2 cups sliced spinach
- 1 cup chopped parsley
- 1 cup diced seeded cucumber
- 1/2 cup diced red bell pepper
- 1/2 cup walnut balsamic vinaigrette
- 1/3 cup crumbled feta cheese
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
Instructions
- Place lentils in a medium saucepan. Generously cover lentils with cold water and bring to a simmer over high heat. Reduce heat to medium-low to maintain a steady simmer, and cook until just tender, 20 to 26 minutes. Drain and rinse under cool running water. Transfer the lentils to a large mixing bowl.
- Add spinach, parsley, cucumber, bell pepper, vinaigrette, feta, salt and pepper and toss to coat. Serve immediately or chill.
Notes
Adapted from Sarah Haas RD
Lentils
If you cannot find black lentils substitute French De Pouilly green lentils instead.
Leftovers
For best results serve this salad within a few hours of making it. But leftovers are still yummy even if the spinach and parsley wilt a bit! Keep it in the fridge for up to five days in a tightly sealed container.
The cucumber will let off some of its liquid, so you will want to serve this salad with a slotted spoon.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 133
- Sugar: 7 g
- Fat: 2 g
- Saturated Fat: 1 g
- Carbohydrates: 24 g
- Fiber: 9 g
- Protein: 9 g
Katie Webster
Katie Webster studied art and photography at Skidmore College and is a graduate of the New England Culinary Institute. She has been a professional recipe developer since 2001 when she first started working in the test kitchen at EatingWell magazine. Her recipes have been featured in numerous magazines including Shape, Fitness, Parents and several Edible Communities publications among others. Her cookbook, Maple {Quirk Books} was published in 2015. She launched Healthy Seasonal Recipes in 2009. She lives in Vermont with her husband, two teenage daughters and two yellow labs. In her free time, you can find her at the gym, cooking, stacking firewood, making maple syrup, and tending to her overgrown perennial garden.
Loved it! My husband said he could eat it for breakfast, lunch and dinner! I’m going to the store later to get more ingredients to make it again. I think it’s the dressing that made it special. I got the walnut oil and was thankful I didn’t do any substitutions.
This is so good I make it multiple times a week.
I love it too! I am happy to hear you liked it and thanks for the 5-star rating!
What do you mean by “sorted” next to lentils?
Excellent salad! Could not find the walnut oil so I added some toasted walnuts to olive oil when making the dressing. Have made this several times everyone LOVES it. And it is so easy to make.
Thank you
Wow! I am so happy to hear that you like it and have made several times. That is great! Thank you for coming back to review.