Lentil Vegan Salad

Name: Lentil Vegan Salad
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Mediterranean
Ingredients: 1 1/4 cups French lentils (or green lentils); Salt to taste; Dash of paprika ((optional)); Dash of garlic powder ((optional)); 1/4 cup plus 1 teaspoon extra-virgin olive oil (plus more for drizzling); 1 cup dry farro (or 4 cups cooked quinoa); 1/4 cup lemon juice ((about 2 small lemons)); Zest of 1 lemon ((about 1 tablespoon plus 1 teaspoon)); 2 large garlic cloves (minced); 1 tablespoon maple syrup (plus more to taste); 1 tablespoon Dijon mustard; Freshly ground black pepper (to taste); 3 cups diced English cucumber ((12-ounce cucumber)); 2 1/4 cups chopped red bell pepper ((about 2 medium peppers)); 1 1/2 cups diced red onion ((about 1 medium onion)); 1 cup diced celery ((about 4 ribs)); 1 cup roasted peanuts (roughly chopped (optional)); 1 cup chopped parsley ((about 1 bunch) or mint, basil or cilantro)

6 steps

Prep:10minCook:15min

This Lentil Vegan Salad is protein-rich and veggie-loaded. Plus, it's easy to make ahead for meal prep. Perfect for packed lunches, weeknight dinners, picnics, and on-the-go. Gluten-free, with an oil-free option.

Updated at: Mon, 25 Aug 2025 01:29:33 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories356.1 kcal (18%)

Total Fat11.4 g (16%)

Carbs52.7 g (20%)

Sugars9 g (10%)

Protein15.6 g (31%)

Sodium188.7 mg (9%)

Fiber10 g (36%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

1 ¼ cupsFrench lentils

¼ cupextra-virgin olive oil

plus more for drizzling

1 cupdry farro

or 4 cups cooked quinoa

¼ cuplemon juice

1lemon

Zest of, 1 tablespoon plus 1 teaspoon

2garlic cloves

large, minced

1 tablespoonmaple syrup

plus more to taste

1 tablespoondijon mustard

freshly ground black pepper

to taste

12 ounceEnglish cucumber

diced, cucumber

2 ¼ cupsred bell pepper

chopped

1 ½ cupsred onion

diced

1 cupcelery

diced

1 cuproasted peanuts

roughly chopped, optional

1 cupparsley

chopped, or mint, basil or cilantro

Instructions

Step 1

Cook the lentils according to the directions on the packet. Drain well.

Step 2

Roast the lentils (optional): Preheat the oven to 425ºF. Transfer the lentils to a large rimmed nonstick baking sheet. Add a generous dash of salt, paprika, garlic powder, and a drizzle of olive oil. Toss until evenly coated. Roast for about 15 minutes, or until crispy, tossing halfway. Set aside to cool.

Step 3

Cook the farro according to the directions on the packet. Fluff with a fork. Set aside to cool.

Step 4

Make the dressing: Add olive oil, lemon juice and zest, garlic, maple syrup, Dijon mustard, and garlic to a medium bowl. Add salt and pepper, and adjust maple syrup, to taste.

Step 5

Fill the jars (optional): Place 3 (32-ounce) Mason jars in a row. To each jar, add 4 ½ tablespoons dressing, 1 cup chopped cucumber, ¾ cup bell pepper, ½ cup red onion, 1/3 cup celery, 1 cup lentils, ¾ cup farro (or 1 1/3 cup quinoa), 1/3 cup peanuts, and 1/3 cup parsley. Cover and refrigerate up to 5 days.

Step 6

For serving: Jars: Invert the jar and shake it over a medium bowl. Mix to combine. Add salt, pepper, and more lemon juice to taste.Skip the jars and combine the salad and dressing in a large bowl instead. Add salt and pepper to taste.

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