Healthy Lentil and Green Veggie Salad with Herbed Yogurt Sauce
This vibrant Mediterranean-inspired salad combines earthy lentils with fresh green vegetables like zucchini, broccoli, spinach, and herbs. It’s dressed with a zesty lemon-herb yogurt sauce that adds creaminess and brightness to every bite. Perfect for a wholesome lunch, side dish, or light dinner.
⏱️ Time
Prep: 15 minutes
Cook: 25 minutes
Total: 40 minutes
Ingredients
For the Salad
1 cup dry green or brown lentils, rinsed
1 small zucchini, diced
1 cup broccoli florets
1 cup baby spinach or arugula
½ cup chopped cucumber
2 green onions, sliced
¼ cup chopped fresh parsley
2 tbsp fresh mint (optional)
2 tbsp olive oil
Salt & pepper, to taste
Juice of ½ lemon
Optional Additions
½ avocado, diced
¼ cup crumbled feta or goat cheese
1 tbsp pumpkin or sunflower seeds for crunch
For the Herbed Yogurt Sauce
¾ cup plain Greek yogurt
1 tbsp olive oil
1 garlic clove, grated
1 tbsp lemon juice
1–2 tbsp water (to thin if needed)
2 tbsp chopped dill or parsley
Salt & pepper to taste
️ Instructions
Step 1: Cook the Lentils
1. In a pot, add rinsed lentils and cover with water.
2. Bring to a boil, then simmer 20–25 minutes, until just tender. Drain and cool slightly.
Step 2: Prep the Veggies
1. While lentils cook, blanch broccoli in boiling water for 1–2 minutes, then rinse in cold water.
2. Dice zucchini and sauté lightly in olive oil for 3–4 minutes, or leave raw for crunch.
3. Combine lentils, broccoli, zucchini, spinach, cucumber, green onions, parsley, and mint in a bowl.
4. Toss with olive oil, lemon juice, salt, and pepper.
Step 3: Make the Yogurt Sauce
1. In a bowl, whisk yogurt with lemon juice, olive oil, garlic, and herbs.
2. Thin with 1–2 tbsp water if needed. Season with salt and pepper.
Step 4: Assemble
1. Plate the lentil veggie mix in bowls or a platter.
2. Drizzle yogurt sauce generously on top or serve on the side.
3. Garnish with feta, seeds, or avocado if using.
Tips & Notes
Let the lentils cool slightly before combining to preserve the greens’ freshness.
Use French green lentils for a firmer texture that won’t turn mushy.
Yogurt sauce can be prepped 1 day ahead — keep refrigerated.
❓ Frequently asked questions FAQs
Can I make this vegan?
Yes — use a plant-based yogurt like coconut or almond and skip the cheese.
Can I serve it warm?
Yes, it’s lovely served warm, room temp, or chilled.
What can I use instead of lentils?
Try chickpeas, quinoa, or farro as substitutes.
Nutritional Information
Calories: 310
Protein: 15g
Carbs: 32g
Fat: 14g
Fiber: 9g
Sugar: 5g