Greek Lentil Salad: Flavorful & Filling

Classic Greek vegetables mixed with lentils and arugula make this Greek Lentil Salad high protein and high fiber for a filling and flavorful salad you’ll look forward to eating!

Greek lentil salad high protein and high fiber

Why You’ll Love This Greek Lentil Salad

Greek salads just feel like summer. This salad has the classic Greek staples of cucumber, tomato, olives, and feta to make you feel like you are in the Mediterranean. Lentils and arugula add volume and fiber to make it a large filling salad that provides 6.5 grams of fiber and 16 grams of protein. Add your favorite protein source to make it the perfect high protein meal.

Lentils are one of my favorite high protein and high fiber foods to add to a salad to make it more filling. They are easy to make and can even be frozen and used for future meal preps.

The dressing is rich in healthy fats from olive oil and strong in flavor from lemon juice, red wine vinegar, garlic, and oregano.

Greek Lentil Salad in meal prep containers.

Ingredients

Salad:

  • Lentils: provide plant-based protein and high in fiber.
  • Arugula: a filling green that provides many nutrients, including calcium, potassium, and folate.
  • Cucumber: a hydrating fruit (yes, botanically a fruit because they grow from a flower and have seeds) that contains antioxidants.
  • Tomatoes: good source of the antioxidant, lycopene, which helps your immune system and has been found to lower risk of certain cancers.
  • Red onion: onions are rich in the antioxidant, quercetin, which may help lower blood pressure.
  • Olives: a great source of healthy monounsaturated fat.
  • Feta: a Greek cheese that provides protein. I used reduced fat feta to lower the total calories from this salad. Regular feta can also be used.
  • Dill: herb commonly used in Greek cuisine.  

Dressing:

  • Extra virgin olive oil: the least processed and freshest type of olive oil, rich in polyphenols, antioxidants, and healthy fats.
  • Lemon juice: adds fresh flavors.
  • Red wine vinegar: adds rich flavor and contains antioxidants.
  • Garlic, oregano & black pepper: add lots of flavor.

How to Make Greek Lentil Salad

Rinse lentils and remove any debris. Cook lentils following package instructions. I added 1 cup lentils with 4 cups water to a medium sized pot, brought to a boil, and then simmered for about 18 minutes. Then, drain lentils and let cool.

Chop cucumber, tomato, and red onion. Finely chop dill. Set aside.

Prepare dressing by adding all ingredients to a small bowl and mix.

In a large mixing bowl, add arugula, cooled lentils, cucumber, tomato, red onion, dill, olives, and feta. Pour in dressing and toss ingredients to combine. Enjoy!

Greek Lentil Salad with dressing prior to mixing

Prior to tossing.

Greek Lentil Salad mixed with dressing. Tossed salad.

After tossing.

What to Pair with Greek Lentil Salad

For a full Greek meal prep, pair this Greek Lentil Salad with my Baked Greek Salmon. It’s ready in 20 minutes and can be baked while the lentils cook.

Easy, quick protein sources that can be added are canned salmon, tuna, and chicken.

Greek Lentil Salad with Baked Greek Salmon.

Tips

  • Rinse lentils and look for debris. Little rocks may be mixed in and that would not be pleasant to bite into.
  • Save time by using precooked lentils. Trader Joe’s sells steamed lentils. You can also cook a big batch of lentils and freeze them to use for future meal preps.
  • Don’t skip the dill. Dill adds traditional Greek flavor you find at restaurants and elevates this salad.

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Greek lentil salad high protein and high fiber

Greek Lentil Salad

Classic Greek vegetables mixed with lentils and arugula make this Greek Lentil Salad high protein and high fiber for a filling and flavorful salad you’ll look forward to eating!
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Salad, Side Dish
Cuisine Mediterranean
Servings 4
Calories 337 kcal

Ingredients
  

Salad

  • 1 cup lentils, dry
  • 4 cups arugula lightly packed cups
  • 1 cucumber
  • 3 tomatoes
  • 1/2 red onion
  • 2 tbsp fresh dill
  • 1/4 cup Kalamata olives, sliced
  • 1 cup feta

Dressing

  • 3 tbsp extra virgin olive oil
  • 1/4 cup lemon juice
  • 1/4 cup red wine vinegar
  • 2 garlic cloves, pressed
  • 1/2 tsp dried oregano
  • 1/4 tsp black pepper

Instructions
 

  • Rinse lentils and remove any debris. Cook lentils following package instructions. I added 1 cup lentils with 4 cups water to a medium sized pot, brought to a boil, and then simmered for about 18 minutes. Drain lentils and let cool.
  • Chop cucumber, tomato, and red onion. Finely chop dill. Set aside.
  • Prepare dressing by adding all ingredients to a small bowl and mix.
  • In a large mixing bowl, add arugula, cooled lentils, cucumber, tomato, red onion, dill, olives, and feta. Pour in dressing and toss ingredients to combine. Enjoy!

Notes

  • Rinse lentils and look for debris. Little rocks may be mixed in and that would not be pleasant to bite into.
  • Save time by using precooked lentils. Trader Joe’s sells steamed lentils. You can also cook a big batch of lentils and freeze them to use for future meal preps.
  • Don’t skip the dill. Dill adds traditional Greek flavor you find at restaurants and elevates this salad.
 
Nutrition information is provided as a courtesy only. This information comes from online calculators. Figures are only estimates. The owner of this website is not liable for this estimation.

Nutrition

Serving: 321gCalories: 337kcalCarbohydrates: 32.5gProtein: 16gFat: 16.8gSaturated Fat: 4gFiber: 6.5g
Keyword greek salad, lentil salad
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