🥣 A Salad That Eats Like a Meal
Tired of boring salads that leave you hungry an hour later? This fresh lentil salad with crunchy veggies is the answer. Packed with plant-based protein, colorful vegetables, and bold flavor, it’s hearty enough to be a meal on its own or perfect as a healthy side.
Whether you're prepping your weekly lunches or looking for a vibrant dish to bring to a picnic, this salad ticks all the boxes:
✅ High in fiber
✅ Naturally vegan & gluten-free
✅ Meal prep friendly
✅ Super satisfying
📝 Ingredients
For the Salad:
- 1½ cups cooked green or brown lentils (firm, not mushy)
- ½ red bell pepper, diced
- ½ yellow or orange bell pepper, diced
- ½ cucumber, diced
- 1 small tomato, chopped
- ¼ red onion, thinly sliced
- A handful of red grapes, halved
- 1 cup romaine lettuce or baby spinach, chopped
- 2 tbsp fresh parsley, chopped (optional)
For the Dressing:
- 3 tbsp olive oil
- 1½ tbsp lemon juice or red wine vinegar
- 1 tsp Dijon mustard
- Salt & pepper to taste
- ½ tsp dried oregano or sumac (optional)
👩🍳 How to Make It
1. Cook the lentils
If not using canned, rinse and boil lentils for 15–20 minutes until tender but not mushy. Drain and let cool.
2. Chop your veggies
Dice all vegetables into bite-sized pieces and slice grapes and onions thin.
3. Make the dressing
In a small bowl or jar, whisk together olive oil, lemon juice or vinegar, mustard, salt, pepper, and herbs.
4. Toss and chill
In a large bowl, combine lentils, chopped veggies, and dressing. Toss until evenly coated. Refrigerate for 15–30 minutes to let the flavors mingle.
✨ Optional Add-Ins
- Crumbled feta or goat cheese
- Avocado slices
- Toasted walnuts, sunflower seeds, or pumpkin seeds
- Cooked quinoa for extra bulk
💡 Tips for Success
- Don’t overcook the lentils – you want them to hold their shape.
- Use leftovers creatively – this salad is great stuffed into wraps or served over greens.
- Double the batch – it keeps well for 3–4 days in the fridge!
🥄 Who Is This Salad For?
This recipe is ideal for:
- Busy people needing nutritious grab-and-go meals
- Anyone looking to add more plant-based protein
- Families who want to eat healthier without sacrificing taste
- Meal preppers (yes, it holds up beautifully!)
🥗 Fresh Lentil Salad with Crunchy Veggies
Prep Time: 15 mins | Cook Time: 20 mins (if needed) | Total: 35 mins
Servings: 4 | Diet: Vegan, Gluten-Free
📝 Ingredients
- 1½ cups cooked green or brown lentils (firm, not mushy)
- ½ red bell pepper, diced
- ½ yellow or orange bell pepper, diced
- ½ cucumber, diced
- 1 small tomato, chopped
- ¼ red onion, thinly sliced
- Handful of red grapes, halved
- 1 cup romaine or baby spinach, chopped
- 2 tbsp fresh parsley, chopped (optional)
For the Dressing:
- 3 tbsp olive oil
- 1½ tbsp lemon juice or red wine vinegar
- 1 tsp Dijon mustard
- Salt & pepper to taste
- ½ tsp dried oregano or sumac (optional)
👩🍳 Instructions
- Cook lentils: If not using canned, boil lentils until just tender (15–20 mins). Drain and let cool.
- Chop veggies: Dice all vegetables and slice grapes and onion thin.
- Make dressing: Whisk olive oil, lemon juice or vinegar, mustard, salt, pepper, and oregano in a small bowl.
- Assemble: In a large bowl, combine lentils, vegetables, and dressing. Toss well to combine.
- Chill & serve: Let sit 15–30 minutes in the fridge before serving. Top with fresh parsley.
✨ Optional Add-Ins
- Crumbled feta or goat cheese
- Avocado slices
- Toasted walnuts or sunflower seeds
- Cooked quinoa
Healthy, crunchy, and packed with flavor – this lentil salad is perfect for meal prep or a light, nourishing lunch.
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