🥗 Mediterranean Lentil Orzo Salad — Full Recipe
⭐ Ingredients (4–5 servings)
For the Salad
1 cup cooked orzo (or ½ cup dry)
1½ cups cooked lentils (brown or green)
1 cup cucumber, diced
1 cup cherry tomatoes, halved
½ medium red onion, finely chopped
½ cup bell pepper, diced (any color)
½ cup Kalamata olives, pitted and halved
¼ cup parsley, finely chopped
¼ cup feta cheese, crumbled (optional but traditional)
For the Dressing
3 tbsp extra-virgin olive oil
2 tbsp lemon juice (freshly squeezed)
1 tsp Dijon mustard
1 garlic clove, minced
½ tsp dried oregano
Salt & pepper, to taste
👩🍳 How to Make It
Step 1 — Cook the Orzo
Boil water with a pinch of salt.
Add orzo and cook according to package instructions (usually 8–10 min).
Drain and rinse briefly with cool water to stop cooking.
Let it cool completely.
Step 2 — Prepare the Lentils
If using canned lentils:
Rinse and drain well.
If cooking from dry:
Rinse ¾ cup dry lentils.
Simmer in water for 20–25 minutes until tender but not mushy.
Drain and cool.
Step 3 — Chop the Vegetables
Dice cucumber and bell pepper.
Chop onion and parsley.
Slice olives and halve cherry tomatoes.
Step 4 — Make the Lemon-Herb Dressing
Whisk together:
Olive oil
Lemon juice
Dijon mustard
Garlic
Oregano
Salt & pepper
Taste and adjust acidity or salt.
Step 5 — Assemble
In a large bowl combine:
Orzo
Lentils
Tomato
Cucumber
Onion
Bell pepper
Olives
Parsley
Pour the dressing over and toss gently.
Add feta last so it stays chunky.
🍴 Serving Suggestions
Serve chilled or at room temperature.
Great as a full lunch, potluck dish, or side with grilled chicken, fish, or falafel.
❤️ Why This Recipe Is Healthy
High in protein (lentils + orzo)
Rich in fiber
Loaded with vitamins & antioxidants
Uses healthy fats from olive oil
Mediterranean diet–friendly
