Name: Spring Lentil Salad
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Ingredients: 1 cup green lentils (dry); 3 cups water or vegetable broth; 1 cup cherry tomatoes (halved); 1 cup cucumber (diced); 5 radishes (thinly sliced); 0.25 cup red onion (finely chopped); 0.25 cup fresh parsley (chopped); 2 tbsp fresh dill (chopped); 0.5 cup feta cheese (crumbled, optional); 3 tbsp olive oil; 2 tbsp lemon juice (fresh); 1 tsp Dijon mustard; 1 tsp honey or maple syrup; 0.5 tsp salt; 0.25 tsp black pepper

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If you’re looking for a bright, nourishing, and satisfying dish that celebrates seasonal produce, this Spring Lentil Salad is exactly what your table needs. Packed with protein-rich lentils, crisp vegetables, fragrant herbs, and a zesty lemon vinaigrette, this salad strikes the perfect balance between hearty and refreshing.

Unlike leafy salads that wilt quickly, lentil-based salads hold up beautifully, making them ideal for meal prep, picnics, potlucks, and light lunches. This healthy lentil salad recipe is naturally vegetarian, easily adaptable, and full of vibrant Mediterranean-inspired flavors.

Let’s dive into why this vegetarian spring salad deserves a permanent spot in your recipe rotation.

Why You’ll Love This Spring Lentil Salad

1. Protein-Packed and Satisfying

Lentils are a plant-based protein powerhouse. They’re also rich in fiber, iron, and complex carbohydrates, which means this salad keeps you full and energized for hours.

2. Fresh Seasonal Flavor

Spring produce like radishes, cucumbers, cherry tomatoes, and fresh herbs give this salad its crisp texture and lively color.

3. Perfect for Meal Prep

Unlike lettuce-based salads, lentils absorb flavor as they sit. That means this easy meal prep salad tastes even better the next day.

4. Versatile and Customizable

Add feta for creaminess, avocado for richness, or grilled chicken for extra protein. You can easily transform this Mediterranean lentil salad to suit your preferences.

Ingredients

1 cup dry green or brown lentils (or 2½ cups cooked lentils)
3 cups water or vegetable broth (for cooking lentils)
1 cup cherry tomatoes, halved
1 cup cucumber, diced
4–5 radishes, thinly sliced
¼ cup red onion, finely chopped
¼ cup fresh parsley, chopped
2 tablespoons fresh dill, chopped
½ cup crumbled feta cheese (optional)

Lemon Vinaigrette

3 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup
½ teaspoon salt (or to taste)
¼ teaspoon black pepper

Instructions

1. Cook the Lentils

Rinse lentils thoroughly under cold water. In a saucepan, combine lentils and water or broth. Bring to a boil, then reduce heat and simmer for 18–25 minutes until tender but not mushy. Drain excess liquid and let cool completely.

2. Prepare the Vegetables

While the lentils cool, chop cherry tomatoes, cucumber, radishes, red onion, parsley, and dill. Keep pieces uniform for balanced texture in every bite.

3. Make the Dressing

In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, honey, salt, and pepper until emulsified.

4. Combine

In a large mixing bowl, add cooled lentils and chopped vegetables. Pour dressing over the salad and toss gently to coat evenly.

5. Finish

Sprinkle with crumbled feta (if using) and adjust seasoning. Chill for at least 20–30 minutes before serving for best flavor.

The Secret to Perfect Lentils

The key to a great healthy lentil salad recipe is properly cooked lentils. They should be tender yet hold their shape. Overcooked lentils become mushy and will affect texture.

Pro Tip: Salt lentils after cooking, not before. Adding salt at the beginning can toughen their outer skin.

Nutritional Benefits of Lentils

Lentils have been a staple in Mediterranean and Middle Eastern cuisine for centuries. They are:

High in plant-based protein
Rich in fiber for digestive health
Excellent source of iron and folate
Low in fat and naturally gluten-free

This makes Mediterranean lentil salad a heart-healthy and balanced option for lunch or dinner.

Flavor Variations

Add Creaminess

Crumbled goat cheese instead of feta
Diced avocado
A spoonful of Greek yogurt mixed into the dressing

Make It Vegan

Simply omit feta or replace with plant-based cheese.

Add Crunch

Toasted pine nuts
Slivered almonds
Pumpkin seeds

Boost the Protein

Grilled chicken
Salmon
Chickpeas

Serving Suggestions

This vegetarian spring salad works beautifully as:

A light lunch on its own
A side dish for grilled fish or chicken
A picnic or barbecue contribution
A meal prep lunch bowl base

Pair it with warm pita bread or crusty sourdough for a complete meal.

Make-Ahead & Storage Tips

One of the best things about this easy meal prep salad is how well it stores.

Refrigerate in an airtight container for up to 4 days.
If adding feta, store separately for maximum freshness.
Stir before serving as dressing may settle.

The flavors deepen over time, making leftovers even more delicious.

Seasonal Ingredient Spotlight

Spring is all about fresh herbs and crisp vegetables. Radishes add peppery crunch, while cucumbers bring hydration and coolness. Fresh dill and parsley brighten the entire dish, giving it a garden-fresh aroma.

Using seasonal produce not only enhances flavor but also supports local farmers and ensures optimal nutrition.

Frequently Asked Questions

Can I use canned lentils?

Yes. Rinse and drain thoroughly before using.

Which lentils work best?

Green or brown lentils hold their shape best. Avoid red lentils, as they become too soft for salads.

Can I freeze lentil salad?

Freezing is not recommended because fresh vegetables lose texture after thawing.

Why This Is the Ultimate Spring Lentil Salad

This spring lentil salad checks every box:

✔ Fresh
✔ Colorful
✔ Nutritious
✔ Make-ahead friendly
✔ Crowd-pleasing

It’s hearty enough to stand alone yet versatile enough to complement any main dish. Whether you’re planning weekly lunches or preparing for a spring gathering, this healthy lentil salad recipe delivers bold flavor and nourishing ingredients in every bite.

Once you try it, you’ll understand why Mediterranean lentil salad has remained a timeless favorite across cultures.

Final Thoughts

In a world of quick meals and convenience foods, recipes like this vegetarian spring salad remind us that simple ingredients can create something truly satisfying. With minimal cooking and maximum flavor, this dish proves that healthy eating doesn’t have to be boring.

Fresh herbs, vibrant vegetables, protein-packed lentils, and bright citrus dressing come together in perfect harmony. It’s proof that wholesome food can also be beautiful and deeply flavorful.

Make it once, and it will quickly become one of your favorite easy meal prep salad recipes all season long.