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This easy Lentil Salad is perfect as a healthy lunch or dinner and meal prepping. Served with a simple dressing, this recipe is packed with lots of flavors and plant based protein. You’ll love that it comes together in under 30 minutes!
recipe summary:
Cook lentils until tender but not mushy, without soaking. Meanwhile, prep the dressing and vegetables. Toss in veggies, cheese and mix-ins, season to taste and dress. Serve immediately, or chill for 30 minutes for the best flavor.
If you are looking for more high protein vegetarian meals, you will also love my Mediterranean chickpea salad, lentil patties and my crispy tofu stir fry.
Healthy lentil salad
This simple lentil salad will become part of your weekly rotation. Unlike other legumes, lentils do not require soaking, which means that this dish is so easy to put together. You’ll need just 30 minutes, some lentils and all your favorite add-ins such as vegetables and cheese. At home, we love making a large batch on Sunday night for meal-prep lunches and quick dinners. Especially now that Spring and Summer are coming, it’s such a relief having a healthy meal ready to eat.
And do you know what’s so good about this salad? It doesn’t taste boring at all. The combination of crunchy and creamy textures, and the Mediterranean dressing make it so addictive that you’ll be craving it everyday. It’s also healthy and super filling–packed with plant protein (15g+ per serving), fibers and other nutrients such as folate, iron or potassium. For extra protein and flavor, I also added cottage cheese, pumpkin seeds and almonds.
Ingredients and substitues
This protein salad recipe requires just a handful of simple ingredients, you probably already have everything at home. Here are more details, along with tips and substitutes–precise quantities can be found in the recipe card at the bottom.
- Lentils – I recommend French or brown lentils, they hold their shape after cooking and taste slightly heartier. Substitute with green or black lentils, but avoid red and yellow lentils—they become mushy. Canned lentils can work (use 2 cups canned for every 1 cup dry), but they are softer and usually high in sodium.
- Vegetables – This recipe uses just carrots and English cucumber, but you are free to experiment with other veggies such as red bell pepper, cherry tomatoes, roasted vegetables, asparagus, cauliflower and broccoli.
- Avocado – For the best lentil salad ever, mix in half Hass avocado. Besides healthy fats and nutrients, it adds a creamy component that perfectly complements the hearty texture of lentils.
- Cottage cheese – Full fat, large curd cottage cheese provides a salty flavor and more protein. As an alternative, replace with feta cheese, goat cheese, Parmesan cheese, or a mix of those. If vegan, swap for my dairy-free cottage cheese or other nondairy cheeses.
- Apple – Optional but recommended, we love adding a sweet component. Other options are chopped dates, raisins, goji berries or pieces of mango.
- Nuts and seeds – My recipe includes pumpkin seeds and chopped almonds, both natural and unsalted. You can experiment with sunflower seeds, walnuts, pecans and roasted cashews.
- Mediterranean dressing – My simple dressing just needs extra virgin olive oil, lemon juice, garlic powder, salt and black pepper. You can swap the olive oil for avocado oil and the lemon juice for apple cider vinegar. Some readers also suggest adding Dijoin mustard and tahini.
How to cook lentils?
Here’s a simple but complete overview of how to cook lentils for salad. Skip this part if you already know it or if you start with cooked/canned lentils.
- Rinse – Place lentils in a fine-mesh sieve, then rinse under cold water and remove any impurity.
- Simmer – Add them to a pot with water or vegetable broth. Bring to a boil, then reduce to a simmer. Matteo’s tip: do NOT add salt yet, it toughens the skin.
- Cook – Simmer uncovered for 20–25 minutes, until just tender. Stir occasionally.
- Drain and cool – Drain excess water, then spread lentils out to cool quickly and stop the cooking process.
How to make lentil salad
Lentils do not need to be soaked ahead, meaning that we can jump straight to cooking. Here are step-by step directions, you can find the printable recipe card with more details at the end of this blog post.
- Step 1 – Rinse. Rinse and drain the lentils using a fine-mesh sieve to remove any impurity.
- Step 2 – Cook. Add them to a saucepan with 3 cups (720 ml) of water or vegetable broth and the diced carrots. Bring to a boil, then reduce to a gentle simmer for 20–25 minutes until tender but still firm. Drain well and spread out to cool.
- Step 3 – Prep add-ins. While lentils are cooking, dice the cucumber, avocado and apple into bite-size pieces, and roughly chop the almonds if needed.
- Step 4 – Prep dressing. In a small bowl or jar, whisk together olive oil, lemon juice, salt, pepper, and garlic powder until combined. Taste and adjust seasoning or add mustard if desired.
- Step 5 – Combine ingredients. Once the lentils have cooled slightly, add them to a large mixing bowl with the chopped vegetables, avocado, apple, seeds, nuts, and cheese. Pour the dressing over and toss thoroughly until all ingredients are combined. If necessary, adjust with salt, pepper or lemon juice.
- Step 5 – Serve or refrigerate. Serve immediately or refrigerate for at least 30 minutes to allow flavors to meld.
Matteo’s tips
- Choose the right lentils – Although you can use any, for the best taste and texture I recommend brown or French lentils. They have more texture and a better flavor. Green or beluga lentils also work, but stay away from red and yellow lentils (too soft). If using canned lentils, choose a good brand and a quality product.
- Do not overcook the lentils – You’ll need to simmer them for about 20 to 25 minutes, just until they are tender but with still some texture. Overcooking makes them soft and mushy, and here we don’t want a cream.
- Let chill before serving – Although it can be served immediately, refrigerating this salad for at least 30 minutes before eating is recommended. The flavors meld as it cools, and the texture improves.
Lentil salad ideas
- Boost the protein – This simple salad pairs well with cubes of grilled chicken breast, canned tuna, chickpeas, crispy baked tofu, or tempeh.
- Change the veggies – Add beetroot, roasted cauliflower, butternut squash, crispy air fryer Brussels sprouts, zucchini, red bell pepper or cherry tomatoes. Feel free to keep or ditch the carrots and cucumber.
- Switch the dressing – Swap the lemon dressing for a tahini, balsamic, or vinaigrette dressing.
- Try different cheeses – If you are not a fan of cottage cheese, use briny feta cheese, goat cheese, Parmesan cubes, or blue cheese. Nondairy cheese alternatives are great too.
- Serve warm or cold – You can serve this Mediterranean lentil salad cold or warm, depending on your preferences. I recommend enjoying it cold as a meal prep lunch, and warm with roasted veggies for a comforting weeknight dinner.
Make ahead and storage
Once assembled, transfer the salad into airtight containers and refrigerate for up to 4 days. The flavors actually improve over time as the dressing and ingredients meld together, making it even tastier the next day. You can serve it cold or warm, both options are great.
For a longer storage, I suggest freezing the cooked lentils alone (without veggies, seeds or dressing) in freezer-safe bags or containers for up to 3 months. Before eating, thaw overnight in the fridge and combine with the remaining ingredients and dressing. If serving warm, reheat lentils in the microwave or on a skillet with little olive oil.
Serving ideas
- Add a protein – Serve with baked or air fryer tofu, seitan strips, hard boiled eggs, a grilled tuna steak, or baked cod for a filling high-protein meal. Turkey steaks or juicy grilled chicken also go well with legumes.
- Pair with veggies – Enjoy it next to a bowl of creamy white bean soup, crispy air fryer Brussels sprouts, or a hearty cauliflower steak. Honey roasted carrots, air fryer green beans, or crispy air fryer chickpeas are great for more flavor and texture.
- Turn into a meal – Add whipped cottage cheese or Greek yogurt ranch dressing, and serve with a slice of oat bread, cooked quinoa, microwave rice, wild rice, or cold pasta to make it a more complete meal.
Lentil Salad
Ingredients
- 1 cup (200 g) brown/French lentils, dry
- ½ cup (65 g) diced carrots, or butternut squash
- ½ cup (75 g) diced cucumber
- ½ avocado, diced
- ⅓ cup (80 g) cottage cheese, or feta cheese
- ⅓ apple, chopped
- ¼ cup (35 g) pumpkin seeds, unsalted
- ¼ cup (35 g) almonds, or walnuts, chopped
Simple Lemon Dressing
- 3 tbsp (45 ml) olive oil, or avocado oil
- 1 ½ tbsp (22 ml) lemon juice, or apple cider vinegar
- ⅓ tsp garlic powder, more to taste
- salt and pepper, to taste
Instructions
- Rinse and drain the lentils thoroughly using a fine mesh sieve. Lentils do not require prior soaking.
- Add them to a saucepan with 3 cups (720 ml) of water or vegetable broth and the diced carrots. Bring to a boil, then reduce to a simmer for 20–25 minutes until tender but still firm. Drain well and spread out on a wide bowl or pan to cool.
- While lentils are cooking, dice the cucumber, avocado and apple into bite-size pieces, and roughly chop the almonds if needed.
- In a small bowl or jar, whisk together olive oil, lemon juice, salt, pepper, and garlic powder until combined. Taste and adjust seasoning or add mustard if desired.
- Once the lentils have cooled slightly, add them to a large mixing bowl with the chopped vegetables, avocado, apple, seeds, nuts, and cheese. Pour the dressing over and toss thoroughly until all ingredients are combined.
- Taste and adjust with salt, black pepper or lemon juice if necessary.
- Serve immediately or refrigerate for at least 30 minutes to allow flavors to meld. Refrigerate leftovers in an airtight container for up to 5 days.
Notes
- Fridge: Store in an airtight container for up to 4 days. Flavors improve over time and it’s great for meal prep.
- Freezer: Freeze cooked lentils only (without dressing, veggies or seeds) for up to 3 months.
- Reheat: Thaw overnight in the fridge, then warm lentils in the microwave or on a skillet with a splash of olive oil or water before assembling the salad.
