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Mediterranean Lentil Pomegranate Chopped Salad

Name: Mediterranean Lentil Pomegranate Chopped Salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 1 cup green or brown lentils; ½ cup red onion (finely chopped); 2 Persian cucumbers (finely chopped); 1 red bell pepper (finely chopped); 2 cups pomegranate arils; ¼ cup parsley leaves (finely chopped); 1 large lime (zested and juiced); 3 tbsp balsamic vinegar of modena; ½ tsp cumin; ½ tsp coriander; 1 tbsp maple syrup; salt and pepper (to taste)

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This Mediterranean Lentil Pomegranate Chopped Salad is a delightful mix of textures and flavors all inspired by the beloved Mediterranean diet. A hearty mix of tender lentils, crunchy veggies, and sweet-tart pomegranate arils, all tossed in a tangy, oil-free dressing. Packed with protein and fiber, it’s just as nutritious as it is delicious. Perfect for meal prep, entertaining, or a quick lunch, this salad is fresh, flavorful, and guaranteed to impress!

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Mediterranean Chopped Salad

Upgrade your salad game with the Mediterranean Lentil Pomegranate Chopped Salad—a showstopper that’s just as stunning as it is satisfying! This vibrant dish strikes the perfect balance between fresh and hearty, featuring tender lentils packed with plant-based protein, crisp veggies for the ultimate crunch, and bursts of sweet, juicy pomegranate. Tossed in a tangy, oil-free dressing, this salad feels fancy enough for entertaining but is simple enough to make for meal prep. Say goodbye to bland greens and sugary store-bought kits—this salad is a flavorful, wholesome, and beautiful addition to any table.

Mediterranean Lentil Pomegranate Chopped Salad Ingredients

This Mediterranean chopped salad recipe combines simple, wholesome ingredients for a deliciously fresh and balanced dish:

Green or Brown Lentils: Either lentil variation will work for this recipe. They are both packed with protein and fiber-rich making the best base for this salad.
Red Onion: Finely chopped for a sharp, tangy bite that complements the sweetness of the pomegranate.
Persian Cucumbers: Crisp and refreshing, adding crunch and a hydrating element.
Red Bell Pepper: Brings a sweet, vibrant flavor and a pop of color.
Pomegranate Arils: Sweet-tart bursts that elevate the flavor and texture of the salad. Check out my tutorial on how to remove arils mess free here!
Fresh Parsley: This herb brings a refreshing and aromatic layer to the salad and a pop of color.
Lime Zest and Juice: Provides a zesty tang that ties all the ingredients together.
Balsamic Vinegar of Modena: A rich and tangy base for the dressing.
Cumin and Coriander: Warm, earthy spices that enhance the Mediterranean flavor.
Maple Syrup: Adds a subtle sweetness to balance the tangy dressing.

How to Make a Mediterranean Chopped Salad

Making this Mediterranean chopped salad is quick and easy:

Cook the Lentils

Bring a pot of salted water to a boil, add lentils, and simmer for 12–15 minutes until tender but not mushy. Drain and let them cool completely.

Mix the Dressing

In a mason jar, whisk together lime zest, lime juice, balsamic vinegar, cumin, coriander, maple syrup, salt, and pepper. Adjust seasoning to taste.

Assemble the Salad

In a large salad bowl, combine the cooled lentils, red onion, cucumbers, bell pepper, pomegranate arils, and parsley. Toss with the dressing until evenly coated. Want to know the best way to get pomegranates out mess free? Check out this blog!

Chill and Serve

Let the salad chill in the fridge for at least 10 minutes before serving. It tastes even better the next day, making it perfect for meal prep!

What To Serve With Mediterranean Salad

This salad pairs beautifully with a variety of dishes:

Pita Bread: Serve alongside warm, fluffy pita for scooping.
Falafel or Grilled Veggies: Add extra protein or flavor with Mediterranean staples.
Hummus: Complement the salad with a creamy hummus spread.
Grilled Tofu: Adding a layer of crunch and additional protein. Try this recipe for grilled tofu.

How to Store Leftover Mediterranean Lentil Pomegranate Chopped Salad

This salad is maybe better the second day! You’ll be lucky if you have leftovers. You can store them in an airtight container in the fridge. The flavors deepen as it chills, making it an excellent option for make-ahead meals.

How Long Will a Chopped Salad Last in the Fridge?

When properly stored in an airtight container, this Mediterranean chopped salad will last for about 3–4 days in the fridge. If you want to keep it for longer, consider keeping the dressing separate until just before serving if you’re meal-prepping.

Why You’ll Love This Salad!

You’ll love this Mediterranean chopped salad because it’s everything you want in a meal, it’s fresh, vibrant, and bursting with bright flavors and crisp textures. Packed with protein and fiber from lentils, it’s both filling and nourishing while remaining light and oil-free. Whether you’re meal-prepping, entertaining guests, or putting together a quick lunch, this salad is as versatile as it is delicious, making it the perfect choice for any occasion.

Tips for Making the Best Mediterranean Chopped Salad

Chop Evenly: Ensure all ingredients are chopped to a similar size for the best texture.
Cool the Lentils: Let lentils cool completely before adding to the salad to prevent wilting the veggies.
Customize the Dressing: Adjust the sweetness or acidity of the dressing to suit your taste.
Add Feta or Olives: For a more traditional Mediterranean salad, sprinkle in crumbled vegan feta cheese or sliced olives.

Other Salads & Bowls You Might Like!

If you loved this recipe don’t forget to leave a rating and review below. Try these lentil recipes next:

Sweet Potato Avocado Lentil Salad

The Best Lentil Salad

One Pot Marry Me Lentils

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa.

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Jackie Akerberg

Mediterranean Lentil Pomegranate Chopped Salad

5 from 1 vote

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Prep Time 15

Cook Time 15

Total Time 30

Servings: 6 servings

Course: Main Course, Salad

Calories: 193

Equipment

stove

Ingredients

1 cup green or brown lentils
½ cup red onion, finely chopped
2 Persian cucumbers, finely chopped
1 red bell pepper, finely chopped
2 cups pomegranate arils
¼ cup parsley leaves, finely chopped
1 large lime, zested and juiced
3 tbsp balsamic vinegar of modena
½ tsp cumin
½ tsp coriander
1 tbsp maple syrup
salt and pepper, to taste

Method

Bring a medium saucepan of generously salted water to a boil and add the lentils. Reduce heat and simmer for 12-15 minutes until the lentils are tender but al dente. Drain and set aside to cool completely.
Prepare the dressing by adding the lime zest, juice, balsamic, cumin, coriander, maple syrup, and salt and pepper to a jar and whisking to combine. Season to taste.
Assemble the salad by adding all the ingredients to a serving bowl and tossing to combine with the dressing. Optional to drizzle with a bit of extra virgin olive oil, if desired.
Chill in the fridge for at least 10 minutes before serving, but it's even better overnight!

Nutrition

Serving 1servingCalories 193kcalCarbohydrates 38gProtein 10gFat 1gSaturated Fat 0.1gPolyunsaturated Fat 0.3gMonounsaturated Fat 0.2gSodium 9mgPotassium 570mgFiber 13gSugar 13gVitamin A 872IUVitamin C 41mgCalcium 46mgIron 3mg

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

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One Response

Rupa Kamdar says:

January 29, 2025 at 8:00 pm

We ate this yesterday it was yummy thanks a lot love all your recipe

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Reply

5 from 1 vote

Mediterranean Lentil Pomegranate Chopped Salad

Mediterranean Chopped Salad

Mediterranean Lentil Pomegranate Chopped Salad Ingredients