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Recipe Challenge: Lentil Salad

Vanessa Martin, RD | Nutrition Specialist
/ April 20, 2023
Lentil Salad

This is such a great recipe to meal prep ahead of time for a few healthy, high fiber lunches! And with one serving packing 10g of protein and 5.5g of fiber, you’re sure to stay full until dinner. If you’re looking for a plant-based meal, you can serve 1 cup of these lentils with 1⁄2 cup of quinoa and add non-starchy veggies for a complete meal! Or, if you’d like to use this lentil salad recipe as your carb source, you can serve yourself ½ cup and a serving of your favorite lean animal protein and non-starchy veggies to balance out your meal. 

Lentil Salad

Adapted from skinnytaste.com

Yields 4.5 cups


  • 1 cup dry brown lentils (or 3 cups cooked lentils)
  • 1 bay leaf
  • 2 sprigs fresh thyme
  • 1 cup finely diced carrots
  • ⅓ cup finely diced celery
  • ¼ cup finely diced red bell pepper
  • ¼ cup finely diced red onion
  • ¼ cup minced parsley
  • 1 clove garlic (minced)
  • 5 tbsp lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon kosher salt
  • Fresh ground black pepper


  1. In a medium saucepan combine lentils, bay leaf, and thyme. 
  2. Add enough water to cover the lentils by 1 inch.
  3. Bring to a boil, reduce heat and simmer until lentils are tender but not mushy, about 16-20 minutes. 
    1. If using pre-cooked/canned lentils, use 3 cups and start on step 5. 
  4. Drain the lentils and discard bay leaf and thyme.
  5. Place in a large bowl with carrots, celery, red pepper, red onion, parsley, garlic, lemon juice, olive oil, salt and pepper. 
  6. Toss to combine and serve chilled or room temperature. 

Lentil Salad Nutrition Facts

Per serving (1 cup): 206 calories, 3.7g fat, 33g total carbohydrate (9.3g fiber), 12.7g protein

Tip: up the amount of carrots, celery, bell pepper, and parsley to increase the fiber and volume of this recipe!

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