Whether you’re meal prepping for the week or looking for a fresh, feel-good lunch, this hearty 10-minute lentil salad delivers on both taste and nutrition. The dressing combines two ingredient powerhouses: tahini and nutritional yeast. It’s extremely filling due to the protein and fiber content, too! {Vegetarian, Gluten-Free, Dairy-Free Friendly}
This vibrant lentil salad offers so many nutritional benefits whether you’re a vegetarian or just looking for a healthy lunch that you can easily prep.
It’s relatively simple yet tasty, with protein-packed lentils, crisp vegetables, and fresh herbs all tossed in a creamy tahini dressing.
Tahini, a paste made from sesame seeds, has a rich, nutty flavor and is full of antioxidants and healthy fats. Even further, Tahini contains compounds that are thought to be anti-inflammatory.
Paired with nutrient-dense nutritional yeast, this powerhouse combo makes every bite of the salad both flavorful and nourishing.
Plant-based meals already offer benefits like lower risk of chronic diseases and weight management. Due to the protein, fiber, and healthy fat content of this recipe, it is also one of those well-balanced meals that can naturally increase your body’s production of GLP-1.
Reasons to Try This Salad
How to Make This Lentil Salad
This lentil salad is Mediterranean-inspired and definitely appropriate for those following a Mediterranean diet. It has all the principles of a Mediterranean diet lunch: a variety of different vegetables, plant-based protein, and healthy fats.
The dressing is a little different and combines both nutritional yeast and tahini, which makes this recipe extra nutritious. Both of these ingredients are good sources of both protein and fiber. The tahini adds a little bit of creaminess and nuttiness.
The best part about this salad is that it can be easily customized with different add-ins or toppings. Personally, I prefer a smaller amount of tomatoes and more diced bell pepper. Therefore, I only add about 1/2 cup of tomatoes and then 1-2 red bell peppers.
Ingredients
This recipe makes four servings. It comes together quickly with already cooked lentils! Easily customize the ratios of the vegetables however you want. The lentils + cheese + dressing, though, will alter the nutritional value a bit more.
For the salad:
- 3 cups of cooked or canned green or brown lentils. I batch cooked lentils the night before and stored the leftover in the freezer! However, use canned to eliminate that step and make this recipe easier!
- Cherry tomatoes, halved, about 1 cups. Or, diced Roma tomatoes. I prefer 1/2 cup of tomatoes + 1 cup of red bell pepper.
- One diced red bell pepper.
- Diced cucumber, about 2 cups.
- Kalamata olives, about 1/2 cup, chopped or halved.
- Fresh parsley, chopped (about 1/4 cup).
- Chopped nuts, optional, for texture and crunch. I used salted pepitas because they were leftover in my pantry!
- Crumbled feta, about 1 cup. Optional but highly recommended.
For the dressing:
- 2 tbsp tahini
- 3 tbsp lemon juice
- 2 tbsp nutritional yeast
- 1 clove garlic, minced
- 3 tbsp water (to thin)
- Salt + pepper to taste
More customizations below!
Directions
- Dice red onion, bell pepper (optional), cucumber, and parsley. Halve tomatoes. Mince garlic for the dressing.
- Add chopped vegetables to bowl along with parsley and crumbled feta cheese.
- In a small bowl, combine the ingredients for the dressing. Whisk together until smooth.
- Pour creamy nutritional yeast dressing over the salad. Gently combine the dressing and mix ingredients together. Taste test and add more lemon juice, salt or pepper, if needed.
- Top with chopped nuts or salted pepitas, if you prefer. Divide into 4 servings. Store in an airtight container in the fridge for up to 3 days.
Easy Customizations
Give it a taste and if it’s too bland, add a splash of red wine vinegar! I think it adds a little something.
To increase the protein content without adding more legumes, add some chopped hard-boiled eggs or diced chicken.
Other delicious vegetables for this salad would be celery, carrots, or radishes. Use whatever veggies are in your fridge—zucchini, roasted sweet potato, or leftover roasted broccoli all work.
Eat it as is or make it into a wrap or a grain bowl by adding quinoa!
Frequently Asked Questions
Will this recipe give me gas and bloating?
Due to the high fiber content of this recipe, start with a smaller serving or less lentils and eat it as a side. When increasing fiber intake, it is best to start low and go slow. Gradually increase your fiber or lentil consumption over the course of a few weeks.
Or, you could try taking Gas-X or Beano prior to consuming this salad!
Can I use canned lentils instead of cooking them from scratch?
Yes! Canned lentils are a great time-saver. Just drain and rinse them well before adding to the salad.
Can I make the dressing ahead of time?
Absolutely. The tahini nutritional yeast dressing can be made up to a week in advance and stored in the fridge. Just give it a good stir before using.
Is this salad good for meal prep?
Yes! It’s perfect for meal prep. Portion it out in containers for quick grab-and-go lunches or easy weeknight dinners.
What can I substitute for nutritional yeast?
If you don’t have nutritional yeast, you can try a bit of grated Parmesan (if not vegan) or just add extra lemon and garlic for flavor. The salad will still be delicious!
Mediterranean Lentil Salad with Nooch Dressing
Ingredients
For the salad
- 3 cups cooked or canned brown or green lentils
- 1 cup cherry tomatoes, halved or diced Roma tomatoes
- 2 cups diced cucumber
- 1/2 cup kalamata olives, diced or halved
- 1 red bell pepper, diced
- 1/4 cup fresh parsley, chopped
- 1 cup crumbled feta cheese
- Chopped nuts, optional I used salted pepitas
For the dressing
- 2 tablespoons tahini
- 3 tablespoons lemon juice
- 2 tablespoons nutritional yeast
- 1 garlic clove, minced
- 3 tablespoons water, to thin it out
- Salt and pepper to taste
Instructions
- Dice red onion, bell pepper (optional), cucumber, and parsley. Halve tomatoes. Mince garlic for the dressing.
- Add chopped vegetables to bowl along with parsley and crumbled feta cheese.
- In a small bowl, combine the ingredients for the dressing. Whisk together until smooth.
- Pour creamy nutritional yeast dressing over the salad. Gently combine the dressing and mix ingredients together. Taste test and adjust salt, pepper, and lemon juice if needed.
- Top with chopped nuts or salted pepitas, if you prefer.
- Divide into 4 servings. Store in an airtight container in the fridge for up to 3 days.
Notes
- Give it a taste and if it’s too bland, add a splash of red wine vinegar! I think it adds a little something.
- Adjust the portions of the vegetables per your preference. I prefer 1/2-1 cup of tomatoes and more diced red bell pepper.
- Dice the vegetables small for the perfect bite.
- Eat it as is or add some quinoa and make it a grain bowl! Or, eat it in a wrap.
- To increase the protein content without add legumes, add some diced chicken or hard-boiled eggs.
If you tried this recipe and loved it, please rate and review! Or, feel free to follow along for more evidence-based nutrition content.