Spring Lentil Salad – Fresh, Colorful & Versatile
There’s something magical about the first truly warm days of spring. The windows open, the air feels lighter, and suddenly heavy comfort food gives way to crisp, vibrant meals that celebrate color and freshness. That’s exactly where this Spring Lentil Salad shines. It’s bright, protein-packed, incredibly satisfying, and flexible enough to serve as a light lunch, hearty side dish, or even a meal-prep staple for the week ahead.
If you’ve been searching for a healthy lentil salad recipe that doesn’t feel boring or bland, this is the one. Tender green lentils form the hearty base, while crunchy cucumbers, juicy cherry tomatoes, peppery radishes, creamy feta, and a zippy lemon vinaigrette bring everything to life. The result is a Mediterranean lentil salad that’s wholesome, refreshing, and full of texture.
Whether you’re packing it for work, serving it at a picnic, or placing it at the center of your dinner table, this easy vegetarian lunch option delivers on flavor, nutrition, and versatility.
Why You’ll Love This Spring Lentil Salad
This protein packed salad is more than just pretty. Here’s why it deserves a spot in your regular rotation:
- Naturally vegetarian and easily made vegan.
- Rich in plant-based protein and fiber.
- Perfect for meal prep – it tastes even better the next day.
- Customizable with seasonal vegetables.
- Balanced with fresh herbs and bright citrus flavor.
Lentils are one of the most underrated pantry staples. They cook quickly compared to other legumes, absorb flavor beautifully, and provide a satisfying texture that keeps you full without feeling heavy.
Ingredients
- 1 cup dry green or brown lentils
- 3 cups water or vegetable broth
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 4–5 radishes, thinly sliced
- 1/4 cup red onion, finely diced
- 1/3 cup crumbled feta cheese
- 1/4 cup fresh parsley, chopped
- 2 tablespoons fresh mint, chopped (optional but recommended)
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 small garlic clove, minced
- Salt to taste
- Freshly ground black pepper to taste
Instructions
- Cook the Lentils:
Rinse lentils thoroughly under cold water. In a medium saucepan, combine lentils and water (or vegetable broth). Bring to a boil, then reduce to a gentle simmer. Cook for 18–25 minutes, or until tender but not mushy. Drain excess liquid and let lentils cool completely. - Prepare the Vegetables:
While lentils cook, slice the cherry tomatoes in half, dice the cucumber, thinly slice the radishes, and finely chop the red onion. Chop parsley and mint. - Make the Lemon Vinaigrette:
In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and black pepper until emulsified. - Assemble the Salad:
In a large mixing bowl, combine cooled lentils, tomatoes, cucumber, radishes, red onion, parsley, and mint. - Dress the Salad:
Pour the vinaigrette over the salad and toss gently until everything is evenly coated. - Add Feta:
Fold in the crumbled feta cheese carefully to avoid over-mixing. - Chill (Optional but Recommended):
Refrigerate for at least 30 minutes before serving to allow flavors to meld. - Taste and Adjust:
Before serving, taste and adjust salt, pepper, or lemon juice as needed.
Spring Lentil Salad
Ingredients
Equipment
Method
- Rinse lentils and simmer in water or broth for 18–25 minutes until tender. Drain and cool.
- Chop vegetables and herbs.
- Whisk olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper.
- Combine lentils and vegetables in a bowl.
- Pour dressing over salad and toss gently.
- Fold in feta and chill before serving.
Notes
The Secret to Perfect Lentils
The key to a truly great spring lentil salad lies in properly cooked lentils. Overcooked lentils turn mushy and compromise the texture of the entire dish. You want them tender with a slight bite.
Tips:
- Salt the cooking water lightly to season from within.
- Avoid rapid boiling, which can break down the lentils.
- Drain immediately once tender.
Cooling them completely before mixing prevents the vegetables from softening too much and keeps everything crisp.
Nutritional Benefits
This healthy lentil salad recipe is packed with nutrients:
- Protein: Lentils provide about 18 grams per cooked cup.
- Fiber: Supports digestion and keeps you full longer.
- Iron: Essential for energy levels.
- Healthy fats: Olive oil contributes heart-healthy monounsaturated fats.
- Vitamin C: From lemon juice and fresh vegetables.
It’s a complete, balanced meal that doesn’t rely on processed ingredients or heavy dressings.
Variations to Try
One of the best things about this Mediterranean lentil salad is how adaptable it is.
Make It Vegan
Simply omit the feta or replace it with a plant-based alternative.
Add More Greens
Stir in baby spinach, arugula, or chopped kale for extra nutrients.
Boost the Protein
Add grilled chicken, shrimp, or chickpeas for a heartier version.
Swap the Herbs
Try dill or cilantro instead of mint for a different flavor profile.
Grain Addition
Mix in quinoa or farro for an even more filling salad.
Serving Suggestions
This easy vegetarian lunch works in countless settings:
- Serve alongside grilled fish or chicken.
- Spoon into lettuce cups for a fresh appetizer.
- Pack into meal prep containers for the week.
- Use as a filling for whole-grain wraps.
- Serve at potlucks or spring gatherings.
It travels beautifully and holds up without becoming soggy.
Storage & Meal Prep Tips
Store the salad in an airtight container in the refrigerator for up to 4 days. The flavors deepen over time, making it ideal for batch cooking.
If preparing ahead:
- Keep feta separate until serving if you prefer a firmer texture.
- Add a splash of lemon juice before serving to refresh flavors.
Seasonal Inspiration
Spring is all about renewal, and this salad reflects that spirit. Bright radishes add crunch and peppery flavor. Fresh herbs signal warmer days ahead. The lemon vinaigrette ties everything together with sunshine in every bite.
Lentils themselves have long been a staple in Mediterranean and Middle Eastern cooking, celebrated for their versatility and nourishment. This version leans into those roots while embracing modern simplicity.
Frequently Asked Questions
Can I use canned lentils?
Yes. Drain and rinse thoroughly. You’ll need about 2 1/2 cups cooked lentils.
Can I make it ahead of time?
Absolutely. It improves after chilling.
What type of lentils work best?
Green or brown lentils hold their shape best for salad.
Is it gluten-free?
Yes, naturally gluten-free.
Final Thoughts
Spring Lentil Salad is proof that simple ingredients can create extraordinary flavor. It’s colorful without being complicated, nutritious without sacrificing taste, and versatile enough to adapt to whatever you have on hand.
If you’re craving something fresh, satisfying, and nourishing, this protein packed salad deserves a place in your kitchen. Make it once, and it just might become your go-to healthy lentil salad recipe all season long.
