This Lentil & Roasted Vegetable Salad is the perfect combination of hearty, nutritious, and absolutely delicious! Packed with protein-rich lentils, roasted peppers, zucchini, and a vibrant lemon dressing, this dish is perfect as a light meal or a satisfying side. Plus, it’s completely vegan and follows the Mediterranean diet, making it a fantastic choice for those looking to eat plant-based while still enjoying bold, fresh flavors.
Why You’ll Love This Recipe
- High in fiber and plant-based protein
- Full of Mediterranean-inspired flavors
- Easy to meal prep for busy weeks
- Completely vegan, gluten-free, and nourishing
Health Benefits of the Mediterranean Diet
The Mediterranean diet is widely regarded as one of the healthiest eating patterns in the world. It emphasizes whole, nutrient-dense foods like vegetables, legumes, whole grains, nuts, and healthy fats such as olive oil. Research shows that following this diet can help reduce the risk of heart disease, lower inflammation, support brain health, and improve longevity. Its focus on plant-based ingredients and balanced meals makes it an excellent choice for those looking to maintain overall wellness while enjoying flavorful, satisfying dishes.
Ingredients
For the Salad:
- 1 cup cooked green or brown lentils (rinsed and drained)
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 small red onion, thinly sliced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup kalamata olives, pitted and sliced
- 2 tbsp capers (optional, for extra briny flavor)
- 1/4 cup fresh parsley, chopped
- 1/4 cup toasted pine nuts (or slivered almonds)
- 1 tbsp extra virgin olive oil (for roasting)
- Salt and black pepper to taste
For the Lemon Dressing:
- 3 tbsp extra virgin olive oil
- Juice of 1 large lemon
- 1 garlic clove, minced
- 1 tsp Dijon mustard
- 1/2 tsp dried oregano
- Salt & pepper to taste
Instructions
Step 1: Roast the Vegetables
Preheat your oven to 400°F (200°C). Spread the diced red bell pepper, zucchini, and red onion on a baking sheet. Drizzle with 1 tablespoon of olive oil, season with salt and pepper, and roast for 20-25 minutes, or until the veggies are tender and slightly caramelized. Remove from oven and let them cool slightly.
Step 2: Cook the Lentils (If Not Already Cooked)
If you’re using dried lentils, rinse them thoroughly and cook in boiling water for 15-20 minutes until tender but not mushy. Drain and let them cool.
Step 3: Make the Dressing
In a small bowl or jar, whisk together the olive oil, lemon juice, minced garlic, Dijon mustard, dried oregano, salt, and black pepper. Set aside.
Step 4: Assemble the Salad
In a large bowl, combine the lentils, roasted vegetables, cherry tomatoes, olives, capers (if using), and fresh parsley. Pour the dressing over the salad and toss gently to combine.
Step 5: Serve & Enjoy!
Sprinkle toasted pine nuts on top for added crunch. Serve warm or at room temperature. Enjoy as a standalone meal or pair it with some warm whole grain pita or a side of hummus.
Storage Tips
This salad keeps well in an airtight container in the fridge for up to 4 days, making it perfect for meal prep!
Variations & Substitutions
- Swap pine nuts for sunflower seeds for a nut-free option.
- Add crumbled vegan feta for extra creaminess.
- Use roasted eggplant or mushrooms for a different veggie twist.
- Toss in some quinoa for extra bulk and protein.
This Lentil & Roasted Vegetable Salad with Lemon Dressing is proof that eating healthy can be both easy and incredibly flavorful! Whether you’re looking for a nutrient-dense lunch, a simple dinner side, or a meal-prep-friendly recipe, this dish delivers in every way.
Let me know if you give this a try—I’d love to hear your thoughts! 💛
Lentil & Roasted Vegetable Salad with Lemon Dressing
A hearty lentil and roasted vegetable salad with lemon dressing—vegan, protein-packed, and perfect for a Mediterranean diet. Ready in 30 minutes!
Ingredients
For the Salad:
For the Lemon Dressing:
To Make
Step 1: Roast the Vegetables
-
Preheat your oven to 400°F (200°C). Spread the diced red bell pepper, zucchini, and red onion on a baking sheet. Drizzle with 1 tablespoon of olive oil, season with salt and pepper, and roast for 20-25 minutes, or until the veggies are tender and slightly caramelized. Remove from oven and let them cool slightly.
Step 2: Cook the Lentils (If Not Already Cooked)
-
If you’re using dried lentils, rinse them thoroughly and cook in boiling water for 15-20 minutes until tender but not mushy. Drain and let them cool.
Step 3: Make the Dressing
-
In a small bowl or jar, whisk together the olive oil, lemon juice, minced garlic, Dijon mustard, dried oregano, salt, and black pepper. Set aside.
Step 4: Assemble the Salad
-
In a large bowl, combine the lentils, roasted vegetables, cherry tomatoes, olives, capers (if using), and fresh parsley. Pour the dressing over the salad and toss gently to combine.
Step 5: Serve & Enjoy!
-
Sprinkle toasted pine nuts on top for added crunch. Serve warm or at room temperature. Enjoy as a standalone meal or pair it with some warm whole grain pita or a side of hummus.
Nutrition Facts
Servings 4
Serving Size 1 1/2 cups
- Amount Per Serving
- Calories 286kcal
- % Daily Value *
- Total Fat 21g33%
- Total Carbohydrate 20g7%
- Dietary Fiber 6g24%
- Protein 7g15%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
