Mealprep Magic Best Mediterranean Lentil Salad
Quick Hook Lentil Salad With Feta And Vegetables
Best Lentil Salad Recipe perfect for those rushed weekday lunches. I made it every Monday last year. Honestly, it saved my life on busy days.
This salad tastes earthy, bright and herb forward. Think lemony zing and warm, nutty lentils. It feels Ottolenghi ish but easier.
Brief Overview Mediterranean Puy Lentil Salad Recipe
This is a Mediterranean style salad with roots in humble peasant food. It celebrates lentils, herbs and simple veg.
Difficulty is easy. Active prep takes 20 minutes . Simmer time is 25 minutes . Total time is 55 60 minutes .
It makes six servings. Each serving is about 1 cup/250 g . Great for lunches, bowls or a protein rich side.
Main Benefits Protein Packed Lentil Salad with Walnuts
Top health win: this is protein rich and fiber packed. Expect about 14 grams protein per serving.
Perfect for meal prep. It stores well for 4 6 days . I packed it for work lunches last month.
What makes it special is texture. Peppery Puy lentils hold shape. Crispy cucumber and toasted walnuts add crunch.
This is also flexible. Try a Vegetarian Lentil Salad Dish version with extra chickpeas. Swap feta for vegan cheese for a dairy-free twist.
If you love citrusy dressings, try the Lemon Dijon Lentil Salad Dressing. You can also riff toward a Skinnytaste Lentil Salad. Or mix in romaine for a Lentil Salad With Lettuce And Tomatoes.
I once forgot to cool lentils fully. Big rookie move. The salad went soggy in containers. Lesson learned: cool before sealing.
A quick stat to brag about: lentils cost pennies per serving. Cheap, filling and nutritious. That’s a win for both wallet and body.
I love serving this as an Easy Green Lentil Salad with Cucumber and Mint. Or make it hearty with a Protein Packed Lentil Salad with Walnuts and extra feta.
Ready to dive into the ingredients? Next, I’ll list everything you need for this make-ahead Lentil Salad for Meal Prep.
Ingredients & Equipment
Main Ingredients
This is the Best Lentil Salad Recipe perfect for meal prep. I make it every Sunday. It keeps well and tastes better after a day.
For the lentils use 1 1/2 cups dried green/Puy lentils (300 g) . Simmer in 4 1/2 cups water (1.06 L) or low-sodium broth.
Cook until tender but firm, about 18 22 minutes .
Salad veg: 1 medium cucumber (200 g) diced , 1 red bell pepper (150 g) diced , 1 cup cherry tomatoes (150 g) halved , and 1 small red onion or 3 scallions (100 g) .
Herbs and extras: 1/2 cup parsley (15 g) , 1/4 cup mint (5 10 g) , 1/3 cup toasted walnuts (40 g) and 1/2 cup crumbled feta (75 g) .
Quality tips: choose Puy or green lentils for texture. Pick firm cucumbers and ripe cherry tomatoes. Use extra virgin olive oil with fresh grassy notes. Toast nuts until fragrant.
I once overcooked lentils. Big mistake. Texture ruined. Don’t do that.
Seasoning Notes
Essential combo: lemon, Dijon and garlic. For the vinaigrette whisk 1/3 cup olive oil (80 ml) , 3 tbsp lemon juice (45 ml) , 1 tbsp red wine vinegar (15 ml) , 1 tsp Dijon (5 ml) and 1/2 tsp kosher salt (2 3 g) .
Aromatics: fresh garlic and parsley lift everything. Add mint for brightness. Honey or maple syrup balances acid.
Quick subs: swap walnuts for sliced almonds, use apple cider vinegar instead of red wine vinegar. Feta can be omitted for a vegan version.
This makes a great Lentil Salad With Feta And Vegetables or a Vegetarian Lentil Salad Dish .
Fun fact: one cup cooked lentils packs about 18 grams protein. That’s why this is a Protein Packed Lentil Salad with Walnuts.
Equipment Needed
Essentials only: medium saucepan with lid, fine mesh sieve, large mixing bowl, jar for vinaigrette, chef’s knife and cutting board, measuring cups or scale, airtight containers.
Household alternatives: use a colander instead of a fine mesh. A mason jar works as a shaker. Any sturdy pot is fine.
This recipe works as a make-ahead Lentil Salad for Meal Prep . Try it as Mediterranean Puy Lentil Salad Recipe or a bright Lemon Dijon Lentil Salad Dressing riff.
Honestly, it’s one of my favorites.
Cooking Method
This is the Best Lentil Salad Recipe perfect for lunchboxes. I mean it. It keeps well. It tastes better after a day.
I love how the Mediterranean Puy Lentil Salad Recipe sits heavy in the fridge. It reminds me of a picnic in Brighton. Seriously try it.
Prep Steps
Gather your mise en place. Rinse lentils, chop veg, and toast nuts. Measure the dressing ingredients. It saves time later.
Save time by chopping cucumber and pepper into similar sized pieces. Dice onion very fine. It blends better.
Food safety first. Cool lentils before sealing. Refrigerate within 2 hours . Store up to 4 6 days .
step-by-step Process
- Rinse and sort lentils. Remove debris quickly.
- Add lentils, water or broth and bay leaf. Bring to a gentle simmer. Maintain a gentle simmer (~90– 95° C / 195– 205° F) .
- Cook until tender but firm. Aim for 18– 22 minutes . Visual cue: lentils bite back. No split skins.
- Drain excess liquid and season lightly. Let sit 10– 15 minutes . Cool slightly.
- Meanwhile, prep veggies and toast nuts until fragrant. Visual cue: nuts turn light brown. Smell is nutty.
- Whisk the Lemon Dijon vinaigrette. Toss ¾ dressing with warm lentils. Add veg, herbs, nuts, feta. Toss again.
- Taste and adjust salt, lemon, or mustard. Salad should be glossy, not oily.
This method works for a Lentil Salad With Feta And Vegetables or a Vegetarian Lentil Salad Dish . Use it for Lentil Salad With Herbs And Vegetables too.
Pro Tips
Use Puy or green lentils for best texture. They hold shape. I once overcooked lentils. It was tragic. Don’t repeat me.
Technique: toast nuts in a dry pan. Time it. They brown fast. Shortcut: make the dressing in a jar and shake. Saves cleanup.
Avoid common mistakes. Don’t add salt at the start. It slows cooking. Don’t seal warm containers. Condensation ruins crunch.
make-ahead option: cool fully, pack in airtight containers. Keep for meal prep. This is great as a make-ahead Lentil Salad for Meal Prep .
Try it with Protein Packed Lentil Salad with Walnuts or as an Easy Green Lentil Salad with Cucumber and Mint .
Recipe Notes
Fun fact: lentils are nearly 25% protein by dry weight. I love that. It makes this salad hearty. I call it the Best Lentil Salad Recipe perfect for meal prep.
Honestly, it saved my week once. I made a big batch and ate well for days.
Serving Suggestions
Serve over mixed greens or spinach. Try it as a Lentil Salad With Lettuce And Tomatoes bowl. For a showy plate, pile lentils in the center.
Scatter crumbled feta on top. The Lentil Salad With Feta And Vegetables vibe is always a crowd pleaser. Add warm pita or crusty bread.
Pair with crisp white wine or iced herbal tea. If you want a protein boost, add roasted chicken or grilled halloumi.
For lunches, stuff into pita pockets. I once made it for friends. They loved the Protein Packed Lentil Salad with Walnuts twist.
Storage Tips
Cool completely before sealing containers. Refrigerate up to 4 6 days . Keep dressing mixed in for better flavor. Or stash a little dressing separately.
Nuts stay crunchier kept apart. You can freeze cooked lentils. Freeze only the lentils, not the fresh veg. Thaw in the fridge overnight.
Reheat gently on the stove. Add fresh herbs after reheating. Cold salads are fine straight from the fridge. Bring to room temperature if possible.
Variations
Swap feta for toasted seeds to make it vegan. That yields a great Vegetarian Lentil Salad Dish alternative. Try swapping parsley for cilantro.
Add preserved lemon and sumac for a Middle Eastern twist. In spring, use fresh peas and radishes. In winter, roast squash and mix warm lentils.
If you follow Skinnytaste ideas, check the Skinnytaste Lentil Salad flavor profile I tested once. It was lighter and still satisfying.
Nutrition Basics
Per serving, expect about 330 calories. You get roughly 14 grams of protein. Fiber clocks in near 10 grams. The lemon Dijon kick helps digestion.
The Lemon Dijon Lentil Salad Dressing keeps calories reasonable. Overall, this is a balanced, nutrient dense meal.
Wrap-up: Make it your own. Trust your taste buds. You’ll learn little tweaks fast. Go on make a batch and feel smug about lunch all week.
Frequently Asked Questions
Why is the Best Lentil Salad Recipe perfect for meal prep lunches?
This salad is built to hold up in the fridge for 4 6 days: Puy/green lentils keep their shape and absorb the lemon-Dijon dressing without going soggy, so flavours deepen over time in true Ottolenghi-style.
For best results cool the lentils fully before sealing, toss in most of the dressing so it penetrates the lentils, and pack crunchy elements (toasted nuts, avocado) separately if you want them at peak texture.
How do I cook lentils so they’re tender but not mushy?
Rinse and sort the lentils, then simmer covered in water or low-sodium broth Puy/green lentils usually need about 18 22 minutes; brown lentils a little longer. Test a few for a gentle bite (no split skins), drain any excess liquid, add a pinch of salt near the end, and let them cool slightly so they firm up rather than turning into a puree.
Can I make this salad vegan or swap ingredients for allergies?
Yes omit the feta or replace it with crumbled smoked tofu, marinated tempeh or extra toasted seeds for richness, and use maple syrup instead of honey to keep it vegan. If you have nut allergies, swap walnuts/almonds for toasted pumpkin or sunflower seeds; the salad is flexible and still packs protein from the lentils and optional chickpea/tempeh additions.
What’s the best way to store and refresh the salad for weekday lunches?
Transfer to airtight containers once completely cool and refrigerate up to 4 6 days; for best texture, keep a small extra jar of vinaigrette or reserve some dressing to refresh the salad before eating.
Toast nuts just before serving if you want crunch, and bring containers to room temperature for 10 20 minutes or add a squeeze of fresh lemon to brighten chilled flavours.
My salad tastes a bit flat how do I brighten the flavour and fix seasoning?
Taste and punch it up with more acid (extra lemon juice or a splash of red-wine vinegar), a pinch more salt, or an extra teaspoon of Dijon to lift the dressing; cold dishes often need a touch more acid after refrigeration.
Add fresh herbs, chopped raw onion or a handful of crunchy veg to contrast texture, and if it’s too salty try stirring in extra cooked lentils or cucumber to balance it out.
What nutrition can I expect from this lentil salad and how can I increase protein?
One serving (1 of 6) is roughly 330 kcal with about 14 g protein, 18 g fat and 9 11 g fibre great for a balanced lunch. To boost protein further, stir in roasted chickpeas, diced grilled chicken or cubes of marinated tempeh, or increase the lentil quantity slightly; swapping in extra seeds or a higher-protein cheese will also help without changing the basic method.
Mealprep Magic Best Mediterranean Lentil Salad
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 330 kcal |
|---|---|
| Protein | 14 g |
| Fat | 18 g |
| Carbs | 30 g |
| Fiber | 10 g |
| Sugar | 4 g |
| Sodium | 350-500 mg |
