Mediterranean Lentil & Roasted Vegetable Salad

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Mediterranean Lentil & Roasted Vegetable Salad 🥗🍅🌿

Description

This Mediterranean Lentil & Roasted Vegetable Salad is a hearty, colourful, and nutrient-dense dish packed with roasted zucchini, peppers, onions, cherry tomatoes, and protein-rich lentils. Tossed with olive oil, lemon, and fresh herbs, it’s a perfect healthy meal for lunch, dinner, or meal prep. Light yet filling, it delivers bold Mediterranean flavours in every bite.

Servings

  • Serves: 4–6
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes

Ingredients

  • 1 cup dry lentils (or 2½ cups cooked)
  • 1 zucchini, chopped
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 1 red onion, sliced
  • 1 cup cherry tomatoes
  • 3 tablespoons olive oil
  • 2 garlic cloves, minced
  • 1 teaspoon dried oregano
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • Juice of 1 lemon
  • 2 tablespoons fresh parsley, chopped
  • Optional: feta cheese for topping

Instructions

Step 1

Cook lentils in salted water until tender (about 18–20 minutes). Drain and set aside.

Step 2

Preheat oven to 400°F (200°C). Toss zucchini, peppers, onion, and tomatoes with olive oil, garlic, oregano, salt, and pepper.

Step 3

Roast vegetables for 20–25 minutes until slightly caramelised.

Step 4

In a large bowl, combine cooked lentils and roasted vegetables.

Step 5

Drizzle with lemon juice and toss well.

Step 6

Garnish with fresh parsley and optional feta cheese. Serve warm or chilled.

Notes

  • Green or brown lentils hold shape best for salads.
  • Roasting vegetables enhances sweetness and depth of flavour.
  • Can be served warm or cold.

Tips

 Add quinoa for extra protein boost
 Use smoked paprika for deeper flavor
 Store in fridge up to 4 days (great for meal prep)
 Add grilled chicken for non-vegetarian version

Nutritional Information (Per Serving)

  • Calories: 280
  • Protein: 14g
  • Carbohydrates: 38g
  • Fat: 9g
  • Fiber: 12g
  • Sugar: 7g

Benefits

  • High in plant-based protein
  • Rich in fiber for digestion
  • Loaded with antioxidants from vegetables
  • Heart-healthy olive oil and Mediterranean ingredients

Q&A

Q: Can I use canned lentils?
Yes, just rinse and drain them before using.

Q: Can I meal prep this?
Absolutely—it tastes even better the next day.

Q: Can I make it vegan?
Yes, just skip the feta cheese.

Q: Can I freeze it?
Not recommended due to texture changes in vegetables.

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