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Easy • Vegetarian

Mediterranean Lentil Salad Jars

Vibrant, healthy, and easy-to-assemble salad jars packed with Mediterranean flavors, perfect for meal prep.

Prep
20 min
Cook
20 min
Servings
4
Level
Easy
Mediterranean Lentil Salad Jars

Say hello to your new favorite make-ahead lunch: Mediterranean Lentil Salad Jars! This recipe layers all the fresh, zesty flavors of the Mediterranean – hearty lentils, crisp veggies, and a bright dressing – into convenient jars. They're not just beautiful; they stay fresh for days, making healthy eating a breeze!

Ingredients

Yield: 4 servings

For the Dressing

  • 1/4 cup olive oil
  • 2 tbsp lemon juice
  • 1 tbsp red wine vinegar
  • 1 clove garlic, minced
  • 1 tsp dried oregano
  • 1/2 tsp salt
  • 1/4 tsp black pepper

For the Salad

  • 1 cup green or brown lentils, rinsed
  • 3 cups vegetable broth or water
  • 1 cucumber, diced
  • 1 pint cherry tomatoes, halved
  • 1/2 red onion, thinly sliced
  • 1/2 cup crumbled feta cheese (optional, but delicious)
  • 1/4 cup chopped fresh parsley

Preparation

  1. Step 1

    Cook the lentils: In a medium saucepan, combine the rinsed lentils and vegetable broth (or water). Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until lentils are tender but still hold their shape. Drain any excess liquid and let cool completely.

  2. Step 2

    Make the dressing: While lentils cool, whisk together all dressing ingredients (olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and pepper) in a small bowl or jar. Set aside.

  3. Step 3

    Assemble the jars: Grab four wide-mouth pint-sized (16 oz) mason jars. Start by pouring about 2 tablespoons of dressing into the bottom of each jar. This prevents the veggies from getting soggy.

  4. Step 4

    Layer the ingredients in each jar in this order: first the sliced red onion, then the cherry tomatoes, followed by the diced cucumber. These firmer vegetables act as a barrier for the dressing.

  5. Step 5

    Next, spoon in the cooled cooked lentils, dividing them evenly among the jars. Don't press them down too hard.

  6. Step 6

    Top with crumbled feta cheese (if using) and chopped fresh parsley. Seal the jars tightly with lids.

  7. Step 7

    Store in the refrigerator for up to 4-5 days. When ready to eat, shake the jar well, then pour the salad into a bowl and mix everything together. Enjoy!

Tips

  • Add grilled chicken or chickpeas for extra protein.
  • Feel free to add other Mediterranean favorites like Kalamata olives or diced bell peppers.
  • Ensure lentils are completely cool before assembling to prevent condensation in the jars.

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