Lentil Salad (High-Protein & Perfect for Meal Prep) The Sliceable No-Yeast Porridge Seed Bread I Make Instead of Store-Bought Bread

This Lentil Salad is the kind of salad I actually look forward to eating for several days. Tender green lentils, crunchy red pepper, shallots, capers, hemp hearts, and loads of fresh herbs are tossed in an intensely flavorful lemony brine dressing. HIgh-protein and perfect for meal prep.

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The oil-free dressing is what makes it special. Pickle or caper brine adds tang and savory depth, while lemon, garlic, mustard, tahini, and harissa make every bite bright, creamy, and just a little spicy. Plus, the lentils absorb even more flavor as the salad sits, so it tastes even better the next day.

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🔍 Quick Look: Lentil Salad

⏱️ Prep Time: 10 minutes
🎛️ Cook Time: 15 minutes
👥 Servings: 4
📊 Calories: ~440 kcal (based on nutrition panel)
👩🏽‍🍳 Flavor Profile: Bright, briny, lemony, and very herb-forward, with a light creaminess from tahini and optional spicy notes.
💪🏼 Nutrition: 27 grams of protein, 27 grams of fiber. 60% of the Daily Value for iron.
⭐ Difficulty: Easy. The key is simply cooking the lentils until tender while keeping them firm enough to hold their shape.

👩🏽‍⚕️ Dietitian’s Note

Lentils are one of my favorite ingredients for making a salad substantial enough to be a meal. They provide both plant-based protein and fiber, and unlike a leafy salad, they also hold up beautifully in the refrigerator.

This recipe adds hemp hearts, tahini, fresh herbs, red bell pepper, and a flavorful brine-based dressing. I especially like that the dressing allows you to build a lot of flavor without needing a large amount of oil.

The combination of fiber and plant protein also makes this considerably more satisfying than a vegetable-only salad.

Why You’ll Love This Recipe:

These Lentil Salad is delicious and easy to slice. Plus, it’s:

Packed with flavor: This is not a bland lentil salad. Lemon, fresh herbs, capers, brine, mustard, garlic, and optional Calabrian chilis give it layers of flavor.
Perfect for meal prep: There are no delicate greens to wilt, and the lentils become even more flavorful after sitting in the dressing.
Easy to make: Use pre-cooked lentils and the entire salad comes together quickly.
Protein and fiber: Lentils make this substantial enough for lunch while hemp hearts add even more plant-based nutrition.
No oil required: Tahini gives the lemony brine dressing richness and body without needing an oil-based vinaigrette.
Easy to customize: Change the herbs, brine, spice level, or add extra vegetables depending on what you have.

👩🏼‍🌾 Ingredients

Below, I share ingredient notes from both a nutrition expert’s and trained chef’s perspective.

Lentils, chopped bell pepper, fresh herbs, shallots, capers, lemon, hemp hearts, Calabrian chilis, bay leaf, red wine vinegar, and harissa seasoning.

Green or French lentils: These are my favorite lentils for salad because they hold their shape instead of breaking down. French green lentils tend to stay especially firm. If cooking them from dry, add bay leaves to the cooking water for another layer of flavor.
Red bell pepper: Adds sweetness, crunch, and color.
Shallots: Give the salad a mild oniony bite without overpowering the fresh herbs.
Fresh parsley, dill, mint, and tarragon: Using several herbs is one of the secrets to this lentil salad. Instead of tasting earthy or heavy, the lentils become incredibly fresh and vibrant.
Hemp hearts: Add a slightly nutty flavor and another source of plant-based protein and healthy fats.
Capers: Bring salty, briny little bursts of flavor. Save the liquid-you can use it in place of some of the pickle brine.
Calabrian chilis: Optional, but excellent for a fruity, savory heat. Use less or omit them for a mild salad.
Lemon zest: Adds concentrated lemon flavor without making the salad more acidic.
Harissa powder (optional): Adds warm, slightly smoky heat. Adjust to taste.

See the printable recipe card below for quantities.

🫙 For the Creamy Pickle Juice Dressing:

Pickle juice, tahini, lemon juice, garlic, mustard, miso, dried herbs, and onion powder.

Pickle juice or other brine: This is my shortcut to an intensely flavorful lentil dressing. Try pickle, caper, olive, or pepperoncini brine.
Fresh lemon juice: Brightens the lentils and balances the saltiness of the brine.
Tahini: Optional, but I recommend it. It makes the dressing slightly creamy and helps it cling to the lentils.
Garlic: Fresh garlic gives the dressing a sharper savory flavor.
Dijon or stone-ground mustard: Adds tang and depth.
Italian seasoning or oregano: Adds another subtle savory-herb note.
Harissa powder (optional): Adds warm, slightly smoky heat. Adjust to taste.

See the printable recipe card below for quantities.

🌱 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

Lentils: French green lentils are my first choice, but regular green, black beluga, or firm brown lentils also work. Avoid red lentils because they become too soft for this type of salad.
Cooked lentils: You can absolutely use canned or vacuum-packed lentils. Drain, rinse if needed, and dry them well before adding the dressing.
Shallots: Substitute finely chopped red onion or scallions.
Fresh herbs: You do not need all four herbs. Use the same total quantity and prioritize parsley plus dill or mint.
Tarragon: Simply omit it or replace it with additional dill or parsley.
Hemp hearts: Substitute pumpkin seeds, sunflower seeds, chopped pistachios, or walnuts.
Pickle juice: Caper brine, olive brine, pepperoncini brine, or a mixture all work. Taste as you go because each has a different salt and acid level.
Tahini: Leave it out for a thinner, sharper dressing.
Calabrian chilis: Substitute crushed red pepper, pepperoncini, or another chili you enjoy.

📝 How to Make No-Yeast Porridge Bread with Flax Seeds

The complete recipe with exact amounts is below. These additional tips will help you get the best results.

🌿 Variations

Mediterranean Lentil Salad: Add diced cucumber, tomatoes, olives, or artichoke hearts.

Lentil Grain Salad: Add cooked barley, quinoa, farro, or bulgur for an even heartier salad.

With Greens: Serve the lentil salad over arugula, baby spinach, or chopped kale.

Extra Crunch: Add finely diced cucumber, celery, pumpkin seeds, pistachios, or walnuts.

Milder Lentil Salad: Skip the Calabrian chilis and harissa.

Extra Spicy: Increase the Calabrian chilis and harissa and finish with a pinch of crushed red pepper.

✔️ Storage & Meal Prep Tips

Store Lentil Salad in an airtight container in the refrigerator for up to 4 days.

Stir before serving. If the flavors taste muted straight from the refrigerator, add a squeeze of fresh lemon juice to brighten everything back up.

I would not freeze this salad because the fresh herbs and bell pepper will lose their best texture.

This is one of those recipes I actually prefer making ahead. The lentils absorb the lemony brine dressing as they sit, so the flavor deepens rather than deteriorates.

Make one batch and portion it into individual containers for easy lunches. If serving it over leafy greens, store those separately and add the lentil salad just before eating.

🥗 More Lentil Salads

These no-lettuce, protein-rich, and veggie-packed Lentil Salad Jars is perfect for meal prep.

My Lentil & Brussels Sprout Salad is rich in plant-based protein, vegan, and gluten-free.

This Salad with Shaved Brussels Sprouts (Anti-Inflammatory) is crisp, fresh, and bursting with flavor.

Try my Lentil Chickpea Salad with crunchy vegetables for texture, fresh herbs for flavor, and a light smoky lemon tahini dressing that ties everything together.

This Tomato Lentil Salad is a quick, refreshing meal with juicy tomatoes, tender lentils, fresh herbs, and creamy avocado, all tossed in a bright lemon-garlic dressing.

🙋🏽‍♀️ Recipe FAQs

What lentils are best for lentil salad?

Green lentils, French green lentils, and black beluga lentils are best because they hold their shape after cooking. French lentils are particularly firm and work beautifully here.

Can I use canned lentils for lentil salad?

Yes. This is one of the easiest ways to make the recipe quickly. Use about 4 cups cooked lentils, drain them thoroughly, and proceed with the recipe.

Can I use red lentils?

I do not recommend red lentils for this salad. They soften and break apart much more easily and are better suited to soups, dals, and curries.

Do lentils need to be soaked before cooking?

No, lentils do not need to be soaked before cooking. However, soaking can help reduce some antinutrients such as phytates, which may improve mineral absorption. For lentil salad, I typically skip soaking because unsoaked lentils are easier to cook until just tender while maintaining their firm, intact texture.

How do you keep lentils from getting mushy in salad?

Cook the lentils just until tender but still firm, then drain them immediately and rinse them under cold water to stop further cooking. Tossing the warm lentils with red wine vinegar right after draining also adds flavor and acidity, which can help them maintain a firmer texture as they cool.

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Lentil salad in a bowl with a fork.

Lentil Salad Recipe

Nisha Melvani

This flavorful Lentil Salad is packed with fresh herbs and tossed in a lemony brine dressing. High in protein and fiber and perfect for meal prep.

Prep Time 10 minutes

Cook Time 15 minutes

Total Time 25 minutes

Course Main Course, Salad, Side Dish

Cuisine Vegan

Servings 4 servings

Calories 440 kcal

▢ 1 ½ cups dried French lentils or green lentils, or 4 cups cooked
▢ 1 tablespoon red wine vinegar
▢ 2 bay leaves
▢ ½ cup finely chopped shallots
▢ 1 large red bell pepper small dice
▢ ½ cup chopped fresh parsley see notes
▢ ½ cup chopped fresh dill see notes
▢ ¼ cup chopped fresh mint leaves see notes
▢ ¼ cup chopped tarragon see notes
▢ 3 tablespoons hemp hearts
▢ 3 tablespoons capers roughly chopped
▢ 2 tablespoons finely chopped Calabrian chilis optional
▢ 1 medium lemon zest
▢ Freshly ground black pepper to taste

For the dressing:

▢ ¼ to ½ cup brine reserved brine from caper or olive jar, or pickle juice (see notes)
▢ 1 medium lemon juice
▢ 2 to 3 tablespoons tahini
▢ 2 cloves garlic
▢ 2 teaspoons Dijon or stoneground mustard
▢ 1 teaspoon dried Italian seasoning or oregano
▢ ½ teaspoon onion powder
▢ 1 teaspoon harissa seasoning optional

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1 Immersion blender or blender (optional for the dressing)

▢
Cook the lentils: Add the lentils and bay leaves to a large pot of water. Bring to a boil, reduce to a gentle simmer, and cook until tender but still firm. Drain very well.
▢
Season while warm: Transfer the drained lentils to a large bowl and immediately toss with the red wine vinegar. The warm lentils absorb the vinegar readily, adding flavor, while the acidity helps them maintain a firmer texture as they cool. Let cool slightly.
▢
Assemble: Add the shallots, red bell pepper, parsley, dill, mint, tarragon, hemp hearts, capers, optional Calabrian chilis, and lemon zest.
▢
Make the dressing: Adjust the brine. Use a total of ½ cup liquid-pickle juice plus water. If your pickle juice is very salty, use less brine and add enough water to reach ½ cup total.Whisk or blend the pickle juice (see notes), lemon juice, tahini, garlic, mustard, Italian seasoning, onion powder, black pepper, and harissa until smooth.
▢
Dress: Pour the dressing over the lentils and toss very well. Let sit for 10 to 15 minutes so the lentils absorb the flavors. Taste and add more lemon or black pepper as needed. Add salt only if necessary.

Cook gently: Simmer the lentils gently rather than boiling vigorously so they cook evenly and are less likely to split.
Add more flavor: Cook the lentils with bay leaves, and use vegetable broth instead of water for even more flavor.
Drain and cool: Drain in a fine-mesh sieve and rinse briefly under cold water to stop the cooking and help the lentils stay firm.
Season while warm: Toss the drained lentils with red wine vinegar while still slightly warm so they absorb more flavor.
Chop finely: Finely chop the vegetables and herbs so you get a little of everything in each bite.
Adjust the brine: Pickle juices vary in saltiness. Replace some of the brine with water as needed to keep the sodium lower while maintaining the tangy flavor.
Let it marinate: Let the finished salad sit for 10 to 15 minutes before serving so the lentils absorb the dressing.
Salt last: Taste before adding salt-the pickle brine and capers may provide plenty.

This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.

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🔍 Quick Look: Lentil Salad