High-Protein Savory Veggies & Lentil Salad with Lemon Dressing
This Mediterranean-inspired salad is packed with protein-rich lentils, roasted and fresh veggies, and a zesty lemon dressing. It’s hearty enough for a main meal but light, refreshing, and nutrient-dense. The lentils provide plant-based protein while the vegetables add fiber, antioxidants, and flavor.
⏱ Time
Prep Time: 20 minutes
Cook Time: 25 minutes (for lentils & roasted veggies)
Total Time: 45 minutes
Ingredients
For the Salad:
1 cup dry green or brown lentils (or 2 ½ cups cooked)
1 ½ cups cherry tomatoes, halved
1 medium cucumber, diced
1 red bell pepper, diced
1 medium zucchini, diced
1 medium carrot, peeled & chopped
1 small red onion, sliced thin
2 cups baby spinach or arugula
2 tbsp crumbled feta cheese (optional for extra protein & creaminess)
2 tbsp toasted pumpkin seeds or sunflower seeds
For Roasting Veggies:
2 tbsp olive oil
½ tsp paprika
½ tsp garlic powde
½ tsp dried oregano
Salt & pepper to taste
For the Lemon Dressing:
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp Dijon mustard
1 garlic clove, finely minced
1 tsp honey (or maple syrup)
Salt & black pepper to taste
Instructions
1. Cook the Lentils
1. Rinse lentils and add to a saucepan with 3 cups water.
2. Bring to a boil, reduce heat, and simmer 20–25 minutes until tender but not mushy.
3. Drain and let cool slightly.
2. Roast the Veggies
1. Preheat oven to 200°C (400°F).
2. Toss zucchini, carrot, and bell pepper with olive oil, paprika, garlic powder, oregano, salt, and pepper.
3. Spread on baking tray and roast 20–25 minutes until golden and tender.
3. Make the Lemon Dressing
Whisk together olive oil, lemon juice, Dijon, garlic, honey, salt, and pepper until emulsified.
4. Assemble the Salad
1. In a large bowl, combine lentils, roasted veggies, cherry tomatoes, cucumber, red onion, and greens.
2. Toss with lemon dressing.
3. Sprinkle with feta (if using) and pumpkin seeds before serving.
Notes & Tips
Protein boost: Add grilled chicken, tuna, or boiled eggs for extra protein if desired.
Meal prep friendly: Lentils and roasted veggies can be cooked ahead and stored for 3–4 days.
Serving idea: Enjoy warm (with freshly roasted veggies) or chilled (as a refreshing cold salad).
Lentil swap: Black beluga lentils hold shape well and give a nice earthy taste.
❓ frequently asked questions FAQ
Q: Can I use canned lentils?
Yes, use 2 cans (drained & rinsed). Skip the cooking step.
Q: Can I make this salad vegan?
Yes, just omit feta or replace with vegan cheese.
Q: How long does it last in the fridge?
Up to 4 days, stored in an airtight container.
Nutritional information
Calories: ~370
Protein: 17g
Carbs: 42g
Fat: 14g
Fiber: 12g