This simple lentil salad with zucchini, feta and mint is the perfect easy meal for busy days. Vegetarian, gluten-free and healthy, it’s packed with wonderful refreshing flavors. Don’t pass on the vinaigrette!
We always need a quick salad recipe, easy to make, nourishing for both the body and the soul, and loaded with good-for-you ingredients and incredible flavors. Is it a lot to ask for? Maybe, but when it comes to our healthy, eating right is and should always be a priority. Speaking of which, don’t miss my FREE Beginner’s Guide To Healthy Eating Habits, the perfect reading to reset our priorities and help us shape a healthy sustainable life.
Coming back to this lentil salad recipe, it’s the kind of dish I get obsessed about. Prepared with Puys lentils, shallots, feta, zucchini, and mint, it is loaded with fiber, and bursting with refreshing flavors. Make it (or pack it) for lunch, and enjoy!
This lentil salad is:
- Healthy and satisfying ✔
- Vegetarian ✔
- A great source of fiber ✔
- High in plant-based protein ✔
- Packed with refreshing flavors ✔
The main ingredients of the recipe:
- French Puys Lentils (green lentils). If you’re not well versed in lentils, green lentils are rich in antioxidants, iron, and magnesium. Puy lentils are the original green lentil that are actually harvested in the French region of Le Puy. They have the same grey-green color, and are known for having the best texture and flavor of all lentil varieties. That being said, you could use any other green lentils for this salad.
- Zucchini. I like to cut them lengthwise into long ribbons, but you can also cut them into round slices. Skin on is fine.
- Feta cheese. This is a great addition to this lentil salad recipe. You could use either sheep or cow feta cheese, or replace it with fresh goat cheese or even blue cheese if you’re up for it.
- Shallots. I LOVE shallots in lentil salad (I know, it’s SO French, but eh I’m French!). You can replace them with red onions but don’t use more than ¼ of a small red onion. And if you do not like the taste of onions/shallots, just skip them.
- Herbs. I used fresh mint leaves in this salad, but other herbs like dill or chives would do to.
Do not forget the vinaigrette, prepared with Dijon mustard (the strong one, not sweet), olive oil, balsamic vinegar, and cumin.
A 3-step recipe
- Start with cooking the lentils. When you make a lentil salad recipe, the texture of lentils is key. You want them firm enough so they can hold their shape, fork tender but not mushy. To make sure you cook lentils perfectly every single time, rinse lentils with cold water and drain in a colander. Then, place in a medium saucepan and cover with COLD water, with a 1 for 3 ratio (for 1 cup lentils, use 3 cups cold water), and cook for about 20-25 minutes. Lentils should be cooked through but not mushy. Important: do not salt the cooking water or lentils risk to harden while cooking.
- Prepare the zucchini. Cut them into long ribbons (slices work too), brush with olive oil and roast for about 15 mins.
- Assemble the lentil salad. Toss all the ingredients with the vinaigrette, and voilà!
The health benefits of a lentil salad
With 18 grams of protein per cooked cup (240 ml), lentils are an incredible source of plant-based protein. These hearty pulses also provide about 50% of your recommended daily fiber intake, and contain good amounts of other nutrients. Combining them with olive oil in a salad makes them rich in omega-3 and provides you with energy on the long run.
How to customize this lentil salad?
If you’re not strictly vegetarian, you can occasionally add smoked salmon to the salad, then replace mint with dill (or cilantro). It’s delicious! Replace feta with fresh goat cheese, or serve with a mint yogurt-feta dip. Add diced cucumber and avocado to make the salad more satisfying.
More healthy vegetarian salads:
- Thai Quinoa Salad with Ginger Peanut Dressing
- Strawberry Quinoa Salad with Feta
- Avocado Raspberry Quinoa Salad
- French Lentil Salad with Beets and Feta
Other ideas to use up zucchinis:
Lentil Salad with Zucchini, Feta and Mint
- Prep Time: 30 mins
- Cook Time: 25 mins
- Total Time: 55 minutes
- Yield: 4 servings 1x
- Category: Savory
- Cuisine: Healthy
- Diet: Vegetarian
This simple lentil salad with zucchini, feta and mint is the perfect easy meal for busy days. Vegetarian, gluten-free and healthy, it’s packed with wonderful refreshing flavors. Don’t pass on the vinaigrette!
Ingredients
- 1 cup (150g) French or green lentils, dried (about 2 cups cooked)
- 2 small zucchini, thinly sliced lengthwise
- 10.5 ounces (300g) feta cheese, crumbled
- 1 small shallot, thinly sliced
- ½ teaspoon Dijon mustard
- ½ teaspoon ground cumin
- 4 Tablespoons extra virgin olive oil
- 1 Tablespoon balsamic or red wine vinegar
- Salt and freshly ground black pepper
- 1 Tablespoon fresh mint leaves, chopped
Instructions
- Preheat the oven to 400°F (200°C) and line a large baking sheet with parchment paper. Set aside.
- Rinse lentils, then pour into a saucepan. Cover with triple the volume of cold water and cook for about 20-25 minutes, until tender but not mush. Drain under cold water and set aside.
- Meanwhile, place the zucchini slices onto the baking sheet, season lightly with salt, and brush (or drizzle) with about 1 Tablespoon olive oil all over. Place in the oven and roast for about 15-20 minutes or until tender but not browned.
- Meanwhile, prepare the vinaigrette: in a small bowl, combine the shallots, mustard, and cumin. Whisk in the remaining olive oil (about 3 Tablespoons) and vinegar. Season with salt and pepper.
- To assemble the salad, place the lentils in a shallow serving dish, then toss with the vinaigrette. Add the zucchini, crumbled feta all over, add fresh mint leaves, and serve.
Notes
* For a flexitarian version, you can add some smoked salmon and replace mint with dill. Delicious!
Did you make this recipe?
Lastly, if you make this Lentil Salad with Zucchini, Feta and Mint, be sure to leave a comment and give this recipe a rating, letting me know how you liked it. And of course, don’t forget to tag me on Instagram! Thank you and enjoy!
