Garden Fresh Lentil Salad


For the Salad:

  • 1 cup cooked lentils (green or brown)
  • 4 cups mixed salad greens (such as spinach, arugula, and lettuce)
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, thinly sliced (optional)
  • 2 tablespoons fresh parsley or cilantro, chopped (optional, for garnish)

For the Dressing:

  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • Salt and black pepper to taste


Prepare the Lentils:

  1. Cook the lentils according to package instructions. Once cooked, drain and let them cool.
  2. If you have pre-cooked lentils, rinse them under cold water and drain well.

Assemble the Salad:

  1. In a large salad bowl, combine the mixed salad greens, cherry tomatoes, diced cucumber, and thinly sliced red onion (if using).
  2. Add the cooled lentils to the bowl.

Make the Dressing:

  1. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and black pepper until well combined.

Dress the Salad:

  1. Pour the dressing over the salad ingredients in the bowl.

Toss to Combine:

  1. Gently toss the salad until all the ingredients are evenly coated with the dressing.


  1. Transfer the lentil salad to serving plates or bowls.
  2. Garnish with fresh parsley or cilantro if desired.
  3. Serve immediately and enjoy this refreshing and nutritious salad!


  • Feel free to add other vegetables such as bell peppers, radishes, or avocado for extra nutrition and flavor.
  • For added protein and crunch, you can sprinkle some toasted nuts or seeds over the salad.
  • This salad can be prepared ahead of time, but store the dressing separately and toss just before serving to keep the greens fresh.

Benefits of this Recipe:

  • High in Protein and Fiber: Lentils provide plant-based protein and dietary fiber, promoting satiety and digestive health.
  • Rich in Vitamins and Antioxidants: Mixed greens, cherry tomatoes, and cucumber add a wealth of vitamins, minerals, and antioxidants to the salad.
  • Heart-Healthy: Olive oil and fresh vegetables contribute to heart health and overall wellness.
  • Low in Calories: A light yet satisfying meal that is low in calories but packed with essential nutrients.

Nutritive Value (Per Serving – Estimated):

  • Calories: 220
  • Protein: 10g
  • Carbohydrates: 28g
  • Dietary Fiber: 8g
  • Sugars: 6g
  • Fat: 8g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 250mg
  • Vitamin A: 60% of the Daily Value (DV)
  • Vitamin C: 40% of the DV
  • Calcium: 6% of the DV
  • Iron: 20% of the DV

This lentil salad is a perfect choice for a nutritious and delicious meal that will keep you feeling full and energized!

Related posts