Quick Lentil & Feta Salad
This Quick Lentil & Feta Salad is a vibrant, protein-packed dish perfect for a healthy and satisfying lunch or light dinner. It combines hearty lentils with crisp vegetables, tangy feta, and a bright lemon-herb dressing.
For 3 servings
Prepare the vegetables: Dice the cucumber and red bell pepper. Halve the cherry tomatoes. Finely dice the red onion and chop the fresh parsley.
Rinse and drain the lentils: Open the can of cooked lentils, pour them into a fine-mesh sieve, and rinse thoroughly under cold running water. Drain very well, shaking off excess water.
Make the dressing: In a small bowl or jar, whisk together the extra virgin olive oil, fresh lemon juice, dried oregano, sea salt, and black pepper until well combined.
Combine salad ingredients: In a large mixing bowl, add the rinsed and drained lentils, diced cucumber, diced red bell pepper, halved cherry tomatoes, and finely diced red onion.
Add fresh herbs and feta: Sprinkle the chopped fresh parsley over the vegetables and lentils. Gently fold in the crumbled feta cheese.
Dress the salad: Pour the prepared lemon-herb dressing over the salad ingredients. Toss gently to ensure all components are evenly coated.
Serve immediately or chill: The salad can be served right away for optimal crispness, or chilled in the refrigerator for at least 15-20 minutes to allow the flavors to meld. Stir again before serving if chilled.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1To mellow the red onion's bite, soak the finely diced onion in cold water for 5-10 minutes, then drain thoroughly before adding to the salad.
- 2For best texture, ensure your canned lentils are very well drained. Excess moisture can make the salad watery.
- 3This salad is excellent for meal prep. Store the dressing separately and add it just before serving to keep the vegetables crisp.
- 4Feel free to adjust the amount of feta cheese to your liking; a little extra can add a wonderful creamy, salty punch.
Adapt it for your goals.
Add Grains or Greens
Stir in 1/2 cup cooked quinoa or a handful of fresh spinach or arugula for added substance and nutrients.
Protein BoostProtein Boost
For a heartier meal, add grilled chicken, canned tuna, or hard-boiled eggs. For a vegan option, add chickpeas or roasted sweet potatoes.
Flavor TwistsFlavor Twists
Incorporate Kalamata olives, sun-dried tomatoes, or a pinch of red pepper flakes for different Mediterranean notes. Swap feta for goat cheese for a creamier texture.
Why this is on our healthy list.
Rich in Plant-Based Protein
Lentils are an excellent source of plant-based protein, essential for muscle repair, growth, and overall body function, making this salad very satisfying.
High in Dietary Fiber
Both lentils and the fresh vegetables contribute significant dietary fiber, aiding in digestion, promoting satiety, and helping to regulate blood sugar levels.
Packed with Vitamins and Antioxidants
The colorful array of vegetables (bell peppers, tomatoes, cucumber) provides a wealth of vitamins (like Vitamin C and K) and antioxidants, which support immune health and protect against cellular damage.
Frequently asked questions
Yes, you can. Cook 1/2 cup of dry green or brown lentils according to package directions until tender but not mushy (about 20-25 minutes). Drain well and let them cool completely before adding to the salad.
