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Plate with a bed of fresh spinach topped with a warm Mediterranean salad, topped with feta and avocado.

Sautéed Mediterranean Lentil Salad

  • Author: Brittany Mullins
  • Prep Time: 3 minutes
  • Cook Time: 17 minutes
  • Total Time: 20 minutes
  • Yield: 3


This Mediterranean lentil salad marries sautéed tomatoes, fresh basil and feta with steamed lentils for a hearty, flavorful vegetarian meal that takes less than 20 minutes to prepare!


  • 1 1/2 cups cooked French lentils
  • 1 Tablespoon olive oil
  • 3 cloves garlic, minced
  • 1 cup red onion, diced
  • 1 cup tomatoes, diced
  • 1 Tablespoon balsamic vinegar
  • 1 teaspoon sea salt
  • 1/4 cup fresh basil, chopped
  • 1/2 cup crumbed feta
  • 1/4 cup raisins
  • 1/2 avocado, sliced


  1. Cook lentils according to package instructions if you didn’t buy prepared lentils.
  2. Heat olive oil over medium heat in a saucepan. Add in onions and garlic and sauté until fragrant and onions are translucent, about 5 minutes. Add chopped tomatoes and sea salt, cover and cook for about 10 minutes, stirring often until tomatoes have softened. Add balsamic vinegar to deglaze the pan. Add in cooked lentils, give the mixture a stir and cook for another minute or two — until lentils are just warm.
  3. Add basil, feta and raisins. Give the mixture a good stir to combine everything, remove from heat and serve.
  4. Serve lentils over cooked brown rice or baby spinach. Top with fresh avocado slices and an extra sprinkle of feta.
  • Category: Lunch/Dinner
  • Method: Stovetop
  • Cuisine: Mediterranean


  • Serving Size: 3/4 cup
  • Calories: 324
  • Sugar: 15g
  • Fat: 13g
  • Carbohydrates: 43g
  • Fiber: 12g
  • Protein: 15g

Keywords: lentil salad

Parchment paper lined with protein balls.


Eating healthy doesn’t have to be boring!