Summer Lentil Salad with Feta and Lemon
A budget-friendly summer lentil salad with feta, lemon, and crisp vegetables. High in fibre and protein at under $2.50 per serving.
Ingredients
| dry green or French lentils | 1 cup |
| cherry tomatoes, halved | 2 cups |
| English cucumber, diced | 1 cucumber |
| red onion, finely diced | 1/2 onion |
| feta cheese, crumbled | 100g |
| fresh parsley, roughly chopped | 1/4 cup |
| extra virgin olive oil | 3 tablespoons |
| lemon juice | 3 tablespoons |
| salt | 1/2 teaspoon |
| black pepper | 1/4 teaspoon |
Steps
- 1Rinse the lentils under cold water. Add them to a medium pot with 3 cups of water and a pinch of salt. Bring to a boil, then reduce the heat and simmer for 20 to 25 minutes, until the lentils are tender but still hold their shape. Drain well and let them cool for 10 minutes.
- 2While the lentils are cooling, halve the cherry tomatoes, dice the cucumber into small chunks, and finely dice the red onion. If you find raw red onion sharp, soak the diced pieces in cold water for 5 minutes and drain before adding.
- 3In a small bowl or jar, whisk together the olive oil, lemon juice, salt, and pepper. Taste it and adjust if needed. It should be bright and a little punchy.
- 4Once the lentils have cooled to roughly room temperature, add them to a large bowl with the cherry tomatoes, cucumber, red onion, and parsley. Pour the dressing over top and toss well.
- 5Add the crumbled feta and fold it in gently. Taste once more and adjust seasoning. Serve right away or refrigerate for up to 4 days.
This is the kind of lentil salad that actually keeps you full. Packed with green lentils, crisp cucumber, cherry tomatoes, red onion, and a sharp lemon and olive oil dressing, it is finished with crumbled feta and fresh parsley. It comes together in about 30 minutes, holds well in the fridge for days, and costs under $2.50 a serving.
Why does this meal prep salad get better overnight?
Start the lentils, then prep your vegetables while they cook. This is a genuinely easy one. The lentils need about 20 minutes at a gentle simmer, and by the time they are done and cooling down, you have had plenty of time to slice everything and mix the dressing. Once it all comes together in the bowl, the lemon really wakes up the flavours and the feta adds a salty, creamy contrast to the earthy lentils. It smells like summer.
As a meal prep salad, this one is hard to beat. It keeps exceptionally well in the fridge, so it is worth making the full batch even if you are just cooking for one or two. The lentil salad actually improves overnight as the lentils absorb the dressing. Eat it cold, at room temperature, on its own, or spooned alongside grilled chicken or toasted pita.
Frequently Asked Questions
Can you make lentil salad ahead of time?
Yes, and it is actually better that way. The lentils absorb the lemon dressing overnight, so the flavour deepens by day two. Store it covered in the fridge and add the feta fresh if you want it at its creamiest. It keeps up to 4 days.
Which lentils hold their shape best in salad?
Green lentils or French (Puy) lentils are the right choice. They stay firm after cooking and give the salad real texture. Red or split lentils break down into softness, which is perfect for soup but wrong for salad. Simmer gently and check at 20 minutes.
How long does lentil salad last in the fridge?
Up to 4 days in a covered container. The vegetables stay crisp for the first two days and soften slightly after that, while the flavour keeps improving. Give it a quick toss and a squeeze of fresh lemon before serving leftovers.
Is a lentil salad a good source of protein?
Yes. This lentil salad delivers around 14 grams of protein per serving from the lentils and feta combined. That is comparable to two eggs, at a fraction of the cost per serving, alongside 11 grams of fibre that most protein sources do not provide.
If you are looking for personalized guidance on how to eat for your specific health goals, a registered dietitian can help you build a plan that works for you. Find a dietitian near you and book an appointment, or browse more healthy recipes on the Medimap Health Hub.
Lentils are one of the most fibre-rich, protein-dense foods available at a Canadian grocery store, and they are genuinely affordable, which is why lentil nutrition gets so much attention from dietitians. One serving of this salad provides around 14 grams of protein and roughly 11 grams of fibre, both of which help stabilize blood sugar, support digestive health, and keep you feeling full for hours.