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Rachel White

High-Protein Lentil Salad Recipe

A hearty vegetarian salad packed with protein rich lentils, crunchy vegetables, fresh herbs, and a zesty lemon vinaigrette for a satisfying meal.

Print Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Calories: 390
Ingredients Method Notes

Ingredients
  

  • 1 cup dry green lentils
  • 3 cups water
  • 1 cup diced cucumber
  • 1 cup cherry tomatoes halved
  • ¼ cup finely chopped red onion
  • ¼ cup chopped fresh parsley
  • ¼ cup crumbled feta cheese optional
  • 2 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon Dijon mustard
  • ½ teaspoon salt
  • ¼ teaspoon black pepper

Method
 

  1. Rinse 1 cup dry lentils under cold water thoroughly.
  2. Add lentils and 3 cups water to medium saucepan.
  3. Bring to boil, then reduce heat and simmer 18 to 20 minutes.
  4. Drain lentils using colander and let cool slightly.
  5. Transfer cooked lentils to large mixing bowl.
  6. Add diced cucumber, cherry tomatoes, red onion, and parsley.
  7. Sprinkle feta cheese over mixture if using.
  8. In small bowl, whisk olive oil, lemon juice, Dijon mustard, salt, and black pepper.
  9. Pour dressing evenly over lentil mixture.
  10. Toss thoroughly until ingredients coat well.
  11. Chill 20 minutes before serving for deeper flavor.

Notes

Nutritional Values (Per Serving)

Calories: 390
Total Fat: 14g
Saturated Fat: 3g
Carbohydrates: 45g
Fiber: 13g
Protein: 20g
Iron: 30%
Folate: 45%
Magnesium: 20%
Vitamin C: 20%
Potassium: 18%

Additional Notes and Tips

  • Add avocado cubes for creamier texture.
  • Include chopped mint for brighter flavor.
  • Use apple cider vinegar instead of lemon for variation.
  • Store refrigerated up to four days.
  • Stir before serving to redistribute dressing evenly.