Recipes › Salad › Italian Lentil and Feta Salad Recipe

Italian Lentil and Feta Salad Recipe

Recipe by Pedro M. A. Neves

This Italian lentil and feta salad combines nutty green lentils with creamy feta cheese, fresh vegetables, and a bright red wine vinaigrette. It's a nutrient-dense, vegetarian-friendly dish that works equally well as a light lunch or a sophisticated side course. The combination of warm spices and Mediterranean flavors makes this salad both satisfying and refreshing.

Ingredients

• 200g green lentils (Puy lentils preferred)
• 500ml vegetable broth
• 1 red bell pepper, diced
• 1 cucumber, diced
• 100g cherry tomatoes, halved
• 1 small red onion, thinly sliced
• 120g feta cheese, crumbled
• 50g fresh flat-leaf parsley, chopped
• 25g fresh mint, chopped
• 3 tablespoons extra virgin olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon balsamic vinegar
• 2 cloves garlic, minced
• 1 teaspoon Dijon mustard
• Salt and black pepper to taste
• ½ teaspoon dried oregano

Instructions

1. Rinse the green lentils under cold running water and remove any debris. In a medium saucepan, bring 500ml vegetable broth to a boil.

2. Add the rinsed lentils to the boiling broth and reduce heat to a gentle simmer. Cook for 20-25 minutes until the lentils are tender but still hold their shape, then drain any excess liquid.

3. While the lentils cook, prepare the vegetables. Dice the red bell pepper, cucumber, halve the cherry tomatoes, and thinly slice the red onion.

4. In a small bowl, whisk together the minced garlic, Dijon mustard, red wine vinegar, balsamic vinegar, dried oregano, salt, and black pepper. Slowly drizzle in the olive oil while whisking to create an emulsified vinaigrette.

5. Transfer the warm cooked lentils to a large serving bowl and immediately pour the vinaigrette over them. Toss gently to coat and allow to cool to room temperature for 5 minutes.

6. Add the diced bell pepper, cucumber, cherry tomatoes, and sliced red onion to the lentils. Gently fold everything together.

7. Top the salad with crumbled feta cheese, chopped fresh parsley, and fresh mint. Taste and adjust seasoning with additional salt and pepper if needed.

Substitutions

• Replace feta with ricotta salata or goat cheese for a different cheese profile
• Substitute red lentils for green lentils if preferred, though they will have a softer texture
• Use balsamic vinegar exclusively and omit red wine vinegar for a sweeter dressing
• Replace fresh mint with fresh basil for a more traditional Italian herb combination

Tips

• Dress the lentils while still warm so they absorb the vinaigrette more effectively
• Make this salad up to 24 hours in advance; the flavors deepen as it rests in the refrigerator
• For a protein-rich main course variation, add grilled chicken breast or chickpeas
• Bring the salad to room temperature or lightly warm it before serving for the best flavor intensity

Lentil salads have deep roots in Italian cuisine, particularly in regions like Umbria and Tuscany where lentils are a traditional staple. This modern rendition honors the Italian emphasis on fresh, quality ingredients while incorporating feta, reflecting the Mediterranean cross-cultural culinary traditions that unite the region.

You might also like

Italian Lentil Salad Recipe

40 min · Salad

Italian Marinated Vegetable Salad Recipe

20 min · Salad

Italian Mozzarella and Roasted Pepper Salad Recipe

40 min · Salad

Italian Orange And Olive Salad Recipe

15 min · Salad