June 4, 2015
Greek Lentil Salad

Greek Lentil Salad! This healthy, vegetable packed salad is so delicious! Lentils, Quinoa, Veggies in a tangy lemon dressing. Vegan & Gluten-Free.

greek lentil salad featured image

I’m here to prove that salads can be main meals, especially when they are as delicious as this one. Salty olives, juicy tomatoes, crunchy raw zucchini, and crisp red onion just for starters. Because when I make a salad into a meal, I want as many textures as possible.

I’m on a personal mission to make vegetarian eating not only sooooo freaking delicious but also affordable. Did you know that most people associate plant-based eating with higher grocery bills? Crazy but true. I was at a conference last week where they shared this stat, and I was blown away by how many people in the audience were nodding their heads in agreement.

greek lentil salad in plate with fork

Plants? Expensive? Well, okay, yeah. I can see how that could be perceived. However, I can attest to the fact that I have helped hundreds of clients not only change their diet for the better, but reduce their grocery bill to boot.

The key to healthier (and affordable) eating? Switch up your protein sources. You don’t have to be full-on vegetarian to make this change.  You can start to see benefits in swapping animal protein for plant protein just a few times a week. Considering the price of meat averages around $3/lb., plant-based proteins tend to run approximately 1/3 of the cost. I bought this bag of French Green Lentils (the filet mignon of lentils) for a little over a dollar a bag.

Per cooked serving, that equates to $0.13 per serving for lentils, $0.75 for the meat. Multiply that by a few meals a week and you can see how swapping in plant-based proteins for meat can have a significant impact on the grocery budget.

Health benefits rock too! One serving of lentils contains 15g fiber, 13g protein, 3.2mg iron, and only 1g of fat.

greek lentil salad ingredients in bowl

greek lentil salad ingredients tossed in bowl

Ok, money aside- this salad is so flavorful. I love summer salads that get better the longer they marinate, and this salad is no exception. I can see making this salad in the morning before friends arrive and enjoying a casual BBQ hours later.

Greek Salad was one of my favorite dishes growing up, and I love that I’ve recreated a healthier version here. I kept it dairy-free but if you want a little more tang, feel free to throw in some feta cubes. Go ahead and make extra of the dressing, it’s so versatile and tastes great anywhere you would use a vinaigrette.

dressing being poured on greek lentil salad

If you try this recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #delishknowledge . I absolutely love seeing your creations. Happy cooking! 

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greek lentil salad in plate with fork

Greek Lentil Salad

  • Author: Alex Caspero
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x

Description

Greek Lentil Salad! This healthy, vegetable packed salad is so delicious! Lentils, Quinoa, Veggies in a tangy lemon dressing. Vegan & Gluten-Free.


  • Author: Alex Caspero
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Author: Alex Caspero
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
Scale

Ingredients

  • 1/2 cup French (du Puy) lentils
  • 1/2 cup quinoa
  • 1 pint grape or cherry tomatoes, halved
  • 2 small/medium zucchini or 1 large, cubed
  • 1/2 cup red onion, finely chopped
  • 1/3 cup kalamata olives, halved and pitted
  • 4 tbsp. chopped fresh oregano
  • 1/2 tsp. salt
  • 1/4 tsp. freshly ground black pepper
  • 2 tbsp. fresh lemon juice
  • 6 tbsp. extra virgin olive oil

Instructions

  1. Rinse and drain the lentils. Place in a saucepan and cover by 2 inches with water. Bring to a boil, reduce heat to low and cover. Simmer 20-25 minutes until tender. Strain and set aside.
  2. While the lentils are cooking, make the quinoa. Place quinoa in a small sauce pot with 1 cup water. Bring to a boil, cover and simmer until all water is absorbed, about 12 minutes.
  3. Remove from heat, keep the lid on and let sit another 2-3 minutes. Fluff with a fork and set aside.
  4. Once the lentils and quinoa have cooled, place in a bowl with the tomatoes, zucchini, red onion and olives.
  5. Whisk together the oregano, salt, ground pepper, lemon juice and olive oil. Toss with salad.

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Meet Alex Caspero

Alex Caspero is a Registered Dietitian, Plant-Based Chef and Yoga Instructor. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.

14 comments
LEAVE A COMMENT
  1. Red onion is so good but so strong to me, so I thinly sliced some rather than chopping it. Substituted cucumber for zucchini. I am unfamiliar with quinoa, so I chickened out on that. This is fresh and delicious. I am going to serve it with some feta on the side. Thanks!

  2. I like this simple easy salad. I typically only prepare dishes that have the nutritional information posted. Has anyone put that together?

  3. I just made this and loved it! Super simple and easy to make. I substituted the zucchini with Persian cucumbers and topped it off with a little goat cheese. Definitely will be making this again!

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