High-Protein Savory Veggie & Lentil Salad
This salad is loaded with protein-rich lentils, roasted and fresh vegetables, and a bright Mediterranean dressing. It’s savory, filling, and ideal for lunch, dinner, or meal prep. Unlike many light salads, this one eats like a full meal.
⏱ Time
Prep: 15 minutes
Cook: 20 minutes
Total: 35 minutes
Ingredients
Lentils
1 cup green or brown lentils, rinsed
3 cups water or vegetable broth
1 bay leaf
Pinch of salt
Roasted Veggies
1 red bell pepper, diced
1 zucchini, diced
1 small eggplant, diced
1 red onion, sliced
2 tbsp olive oil
1 tsp dried oregano
½ tsp garlic powder
Salt & pepper
Fresh Additions
1 cup cherry tomatoes, halved
1 cup baby spinach or arugula
¼ cup fresh parsley, chopped
¼ cup feta cheese (or crumbled goat cheese) – optional
¼ cup toasted pumpkin seeds or sunflower seeds (extra protein + crunch)
Dressing
3 tbsp olive oil
2 tbsp red wine vinegar (or lemon juice)
1 tsp Dijon mustard
1 garlic clove, minced
½ tsp cumin
Salt & black pepper
Instructions
1. Cook Lentils
In a saucepan, bring lentils, water/broth, and bay leaf to a boil.
Reduce heat, simmer for 18–20 minutes until tender but not mushy. Drain, discard bay leaf, and cool slightly.
2. Roast Veggies
Preheat oven to 400°F (200°C).
Toss bell pepper, zucchini, eggplant, and onion with olive oil, oregano, garlic powder, salt, and pepper.
Roast for 20–25 minutes until caramelized.
3. Make Dressing
Whisk olive oil, vinegar/lemon juice, Dijon mustard, garlic, cumin, salt, and pepper.
4. Assemble Salad
In a large bowl, combine lentils, roasted veggies, cherry tomatoes, spinach/arugula, parsley, and seeds.
Toss with dressing.
Top with feta if using.
5. Serve
Enjoy warm or cold. Perfect for meal prep!
Tips
Boost protein: add grilled chicken, shrimp, or boiled eggs if you’re not vegetarian.
Vegan? Skip feta and add extra seeds or roasted chickpeas.
Make-ahead: lasts 3–4 days in the fridge, flavor improves overnight.
ℹ️ Nutrition information
Calories: 410
Protein: 20g
Carbs: 46g
Fat: 17g
Fiber: 13g