Published: by Nisha Melvani, RDN · This post may contain affiliate links · 8 Comments
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This High-Protein Green Lentil Salad is quick to make, healthy, and great for meal prep. A satisfying vegan lunch or dinner. High in iron and fiber, budget-friendly, and kid-approved. Oil-free.
Fresh herbs, and a creamy tahini Dijon dressing, transform lentils and cucumber into a mouthwatering and nourishing salad. Cook the lentils ahead of time and make this salad (or wrap) in just 10 minutes.
This recipe was inspired by my Vegan Wraps with Roasted Chickpeas on this site, as well as this
Jump to:
- 👩🏼🌾 Ingredients
- 🫑 Substitutions
- 📖 How to Make Green Lentil Salad
- ✔️ Expert Tips
- 🙋🏽♀️ Recipe FAQs
- 👩🏽🍳 Made This Recipe?
- 📖 Recipe
- 💬 Comments
👩🏼🌾 Ingredients
- Fresh mint and parsley brighten up this dish and pack in flavor.
- Green lentils (Puy, French, green) add protein, iron, and fiber.
- Cucumber tastes refreshing and adds a delightful crunch.
See the recipe card for quantities.
For the Dressing:
- Tahini is loaded with heart-healthy fats and protein. It gives the dressing a creamy texture.
- Fresh lemon juice adds a tanginess that perfectly balances the hint of sweetness from the maple syrup and balsamic vinegar.
See the recipe card for quantities.
🫑 Substitutions
This recipe is very versatile:
- Lentils - instead of lentils, use cooked chickpeas (homemade or canned)
- Cucumber - substitute with chopped bell peppers, jicama, or sliced radish. Or omit as desired.
- Green onion - replace the green onion with diced red onion
- Fresh herbs - use fresh herbs you already have on hand (cilantro, dill, basil)
- Tortilla - Serve inside toasted pita bread or on a tortilla. Or skip the wrap and enjoy it as a salad.
- Hummus - add hummus or your favorite sandwich spread
Visit my Sandwich Recipes Page for more healthy and delicious vegan sandwiches and burgers! These Easy Cheesy Vegan Quesadillas are one of my favorites.
📖 How to Make Green Lentil Salad
Step 1. Place the lentils in a small saucepan with water to cover by approximately 2 inches high. Simmer for about 15 minutes, or until they are al dente.
Step 2. Drain and set aside. (Do this up to 4 days beforehand, and refrigerate the cooked lentils in an airtight container until needed.)
Step 3. Mix the dressing ingredients in a medium bowl. Grate the garlic directly into the bowl using a microplane or fine grater. Mix well to combine. (Grating the garlic adds a ton more flavor than mincing.)
Step 4. Add the chopped salad ingredients, cooked lentils, and tahini Dijon dressing to a large bowl. Add the desired amount of dressing and mix gently. Season with salt, pepper, and lemon juice to taste.
Enjoy this lentil cucumber salad on its own. Or add some hummus and turn it into a wrap.
Hummus adds heart-healthy fats and a delicious creaminess. Use a wholewheat tortilla for added fiber.
✔️ Expert Tips
- Do not overcook the lentils. Cook until al dente, or they will make the salad soggy.
- Microplane graters are very useful. They are great for zesting citrus, or for grating hard cheeses, nuts, whole spices, garlic, ginger, horseradish, and lemongrass. You can also use them to grate root vegetables over a soup or salad for a hit of flavor!
- Storage: Refrigerate any remaining salad in an airtight container for up to 3 days.
Try these popular Vegan Wraps with Roasted Chickpeas on my site.
🙋🏽♀️ Recipe FAQs
How can I make this salad sugar-free?
Omit the maple syrup, and balsamic vinegar, and serve as a salad instead of a wrap. Or use a high-protein wrap without added sugars.
Can I use canned or packaged lentils?
Yes! Use precooked store-bought lentils instead to save time, but rinse them well and drain before using.
Should you rinse lentils?
Lentils do not require soaking. However, it is recommended to sift through them beforehand to remove any stones or debris. Then rinse them in a sieve under running cold water.
👩🏽🍳 Made This Recipe?
Share your High-Protein Green Lentil Salad with me onInstagram. It makes my day to see you recreate my recipes.
I would love it if you would ⭐️rate this recipeand leave acomment. Thank you in advance.
📖 Recipe
Green Lentil Salad
Nisha Melvani
High-protein Green Lentil Salad is the perfect vegan lunch or dinner. High in iron and fiber, budget-friendly, and great for meal prep. Oil-free.
Print Recipe Pin Recipe
Prep Time 5 minutes mins
Cook Time 20 minutes mins
Total Time 25 minutes mins
Servings 5 wraps
Calories 257 kcal
Ingredients
- 1 cup dry green lentils (Puy, French, or green)
- 1 cucumber small dice
- ½ cup fresh parsley roughly chopped
- ½ cup mint leaves chopped
- 2 green onions green and light green parts only, thinly sliced
For the dressing:
- ⅓ cup tahini
- 1 ½ tablespoons tamari preferably low sodium
- 1 tablespoon balsamic vinegar
- 2 teaspoons Dijon mustard
- 1 teaspoon maple syrup
- 1 teaspoon fresh lemon juice plus more as needed
- 2 small garlic cloves
- Salt & freshly ground black pepper to taste
Optional for wraps:
- 5 soft tortillas or toasted pita bread
- ¾ cup hummus or preferred sandwich spread
Instructions
Cook the lentils: Rinse the lentils. Add them to a small saucepan with water to cover by about 2 inches high. Bring the water to a boil over medium-high heat before reducing the heat. Simmer the lentils for about 15 minutes, or until al dente. Drain the lentils and set aside to cool. (You can make the lentils beforehand and refrigerate for up to 4 days, or until you are ready to make the salad.)
Make the dressing: Meanwhile, add the tahini, tamari, balsamic vinegar, Dijon,maple syrup, lemon juice, and 3 tablespoons water to a medium bowl. Grate the garlic into the bowl using a microplane or fine grater. Mix well to combine. Add more water as needed until the desired consistency.
Combine the ingredients: In a large bowl, combine the lentils, cucumber, parsley, mint, and green onions. Add the desired amount of dressing. Mix gently until fully incorporated. Add salt, pepper, and lemon juice to taste.
(Optional) Make the wraps: Place about 2 tablespoons hummus along the center of the tortilla. Top with the desired amount of lentil salad, and wrap.
Notes
- Cook the lentils until al dente. Do not overcook or they will be mushy in the salad.
- You can make the lentils beforehand and refrigerate for up to 4 days, or until you are ready to make the salad.
- Substitutions:
- Green onion - diced red onion
- Fresh herbs - cilantro, dill, basil
- Cucumber - chopped bell pepper, sliced radishes, jicama
- For serving: serve this recipe as a salad, or turn it into a wrap. Both are delicious.
Nutrition
Calories: 257kcal | Carbohydrates: 32g | Protein: 14g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Sodium: 211mg | Potassium: 626mg | Fiber: 14g | Sugar: 3g | Vitamin A: 815IU | Vitamin C: 15mg | Calcium: 82mg | Iron: 5mg
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Tried this recipe?Let me know how it was!
Share with @cookingforpeanuts or tag #cookingforpeanuts!
Vegan Lentil Recipes
- Vegan Turkish Lentil Balls Recipe (Mercimek Köfte)
- High-Protein Vegan Ragu Recipe
- Zucchini Lasagna (42g Protein)
- Easy Red Lentil Wraps
Reader Interactions
Comments
Erin
Delicious, filling, and easy, thanks for sharing!Reply
Nisha Melvani
I'm so glad it was a hit. Thank you for leaving a comment.
Reply
Lorna
This was delish. I like spice, so added chopped jalapeno also added chopped spinach. Made the wrap.
Reply
Nisha Melvani
I love spice too! So glad you enjoyed it. Thank you.Reply
Primla Goddard
Love the fact that it’s so rich in fiber. At my age, in my 70s, that is an important concern.
Love it just as a salad.Reply
Nisha Melvani
Yes! Getting adequate fiber is so important. So glad you enjoyed it.Reply
Neena Chandiramani
Excellent dish, my family loves it ❤️Reply
Nisha Melvani
So glad. Kids love this recipe.Reply