Mediterranean Lentil Salad with Feta & Spinach
By Lee Jackson ↣ Published on: July 30, 2023
Let me introduce one of my most reliable, flavour-packed salads you can have in your back pocket. This Mediterranean lentil salad with feta and spinach is everything I want from a proper salad — hearty, fresh, salty, tangy and deeply satisfying. It leans into Greek flavours, but keeps things relaxed and flexible, just how I like to cook.
This is the kind of dish I make on repeat, all year round. Nutty lentils, sweet tomatoes, garlicky spinach, briny olives and sharp feta all pulled together with a bright lemon dressing. It’s bold without being heavy, fresh but still filling. It sits right at home in my Mediterranean cooking — simple ingredients, big flavour, no fuss. It's always at home in the centre of the table to serve alongside other Med-style dishes.
This recipe is part of my Mediterranean and Mediterranean Salads & Vegetables collections, where you’ll find plenty more dishes built around the same philosophy.
What's Ahead?
What is this Mediterranean lentil salad?
This is a Mediterranean-style lentil salad built around Greek-inspired flavours. It’s not strictly traditional — and that’s kind of the point. Classic Greek lentil dishes tend to be simpler, but here I build things out a little more. You get:
- Cooked lentils for substance
- Wilted spinach for depth
- Feta and olives for salt and tang
- Lemon and herbs for brightness
It’s somewhere between a mezze dish and a full salad — and it works brilliantly as both. We're not constrained by tradition here, so whatever you feel like adding, it's OK. I've given a few suggestions below.
Why this works
- Big flavour, no effort - You’ve got salty, sweet, earthy and tangy all working together. Every bite does something different, while working together in perfect harmony.
- Actually filling - This isn’t a light side that disappears — lentils give it real substance, which makes it great on its own or as an all-in-one side.
- Incredibly flexible - The ingredients can be added to or substituted with other fresh elements.
Stuff You'll Need
This salad features an abundance of freshness, and everything you can find at the supermarket.
- Black Lentils (puy or beluga) - My go-to. They hold their shape and have a great nutty bite. Cook them in stock if you can — it makes a difference.
- Spinach & garlic - Cooking the spinach lightly with garlic gives this salad a deeper, more savoury backbone.
- Cherry tomatoes - Sweet, sharp and juicy — they lift everything.
- Feta - Salty, creamy, essential.
- Kalamata olives - That punchy, briny hit that ties it all together.
- Red onion & chilli - Freshness, bite and just a little heat.
- Red chilli pepper - I choose a mildly spicy chilli for crunch and sweetness
- Lemon, vinegar, honey and thyme - A simple dressing that does exactly what it needs to.
- Mixed seeds - I add this to the final salad for a little crunch (optional).
Step by Step
Making the salad only involves a little cooking. It's a low-effort recipe — just a couple of quick steps.
- Step 1 - Cook the lentils in stock until just tender. Drain and let them cool.
- Step 2-3 - Sauté the garlic in olive oil, then add the spinach and let it wilt. Cool, then squeeze out the excess moisture.
- Step 4 - Whisk together the dressing.
Combine everything in a large bowl, scatter over the feta, pour over the dressing and serve.
Serving Suggestions
I use this in a few different ways, it's a very forgiving and flexible recipe:
- Alongside grilled lamb (perfect pairing). I often serve it with lamb using my Greek lamb marinade.
- With fish or seafood fresh off the grill
- As part of a mezze spread, alongside dishes like Mücver (zucchini Fritters).
- Or just on its own as a proper, filling salad
Want to bulk it up?
- Add tuna and anchovies
- Toss through poached chicken or some chicken grilled with my Turkish Chicken Marinade
- Fold in prawns/shrimp
You can also play around with extras:
- Cucumber
- Fried pita
- Grilled zucchini or eggplant
- Artichokes
- Green beans
Storage
Fridge - Keeps well for 2–3 days in an airtight container. Bring back to room temp before serving — it tastes better.
Freezer - Not suitable.
A Quick Note on “Greek” vs Mediterranean
-
This salad is Greek-inspired rather than strictly traditional.
- The core flavours — feta, olives, lemon — are very Greek, but the combination and structure are more in line with a broader Mediterranean style.
- That gives you a bit more flexibility — and honestly, that’s where this recipe shines.
Ready to get cooking?
Trust me, this is one of those recipes that quickly becomes a regular, all year round. It's a celebration of simple ingredients, big Mediterranean flavours, and endlessly adaptable depending on what you’ve got in the fridge. It’s the kind of cooking I return to again and again.
More Mediterranean recipes
If you liked my lentil salad, then I'm sure you'll love some more of my favourite Med-style recipes.
Any Questions? (FAQ)
Have a question? Let me know in the comments.
What are beluga lentils?
Small, black lentils that hold their shape when cooked. They have a slightly nutty flavour and a firm texture, which makes them ideal for salads.
Can I use canned lentils?
Yes. Just drain and rinse well. It saves time and still works perfectly.
Is this salad healthy?
Very. It's packed with fibre, plant protein and healthy fats — filling without being heavy.
Can I make it ahead of time?
Absolutely. It actually improves as it sits — just hold back a little dressing and add before serving.
Can I make it vegan?
Yes — just remove the feta or swap for a vegan alternative.
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Ingredients
For the lentils
- ½ cup puy lentils (black lentils/beluga lentils)
- 2 cups chicken stock
- salt & pepper
For the spinach
- 1 tbsp olive oil
- 9 oz baby spinach (250g)
- 2 garlic cloves (peeled and chopped)
- salt & pepper
Other
- ½ cup kalamata olives (pitted)
- 1 cup cherry tomatoes (halved)
- 1 red chilli pepper (mild) (de seeded and sliced)
- ½ red onion (thinly sliced)
- ½ lemon
- 3½ oz feta cheese (100g)(crumbled)
- 1 tbsp mixed seed mix (optional)
For the dressing
- ½ lemon (juice)
- ½ cup extra virgin olive oil
- 1 tbsp red wine vinegar
- 1 tbsp honey
- 1 tbsp fresh thyme leaves
Instructions
- Cook lentils for 25-30 minutes in the stock until just soft. Drain excess liquid, season with salt & pepper and set aside to cool.
- Heat the oil in a pan and fry the garlic for 30 seconds
- Add a 1/4 cup water and then the spinach leaves. Put on a lid and wilt the spinach for 2-3 minutes. Leave to cool for 10 minutes, then wrap the spinach in a clean tea towel and squeeze out the excess water.
- To make the dressing, whisk together the lemon juice, red wine vinegar, extra virgin olive oil, thyme leaves and honey until emulsified and smooth. Set aside.
- Squeeze some lemon juice over the sliced red onion and leave for 2-3 minutes.
- Arrange the lentils in a large bowl or platter and then add the olives, tomatoes, pepper, and spinach and then onion.
- Crumble over the Feta and then scatter a few of the mixed seeds (if using)
- Lastly, pour over the dressing and serve.
Notes
- This lentil salad can be served as part of a larger feast or as a side dish for fish or meat at room temperature for better flavors.
- To make the salad more substantial, you can add various proteins such as chunks of jarred tuna and salty anchovies, thick slices of poached chicken, or freshly cooked and peeled prawns/shrimp.
- The salad can be customized by incorporating additional ingredients like cucumber, crunchy fried pita bread, fried zucchini, fried eggplant, artichoke hearts, blanched green beans, and more. Let your imagination guide you!
- Once dressed, the salad can be stored in the fridge in an airtight container for 2-3 days. Remember to bring it to room temperature before consuming for the best taste.
- Note that this salad is not suitable for freezing.
Nutrition
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