Savory Veggie Lentil Salad with 15g Protein Per Serving

Oh boy, do I have a lifesafer for you—this veggie lentil salad has been my secret weapon for meal prep Mondays since I stumbled on the combo during a “what’s left in the pantry?” crisis five years ago. I’m talking about that magical moment when roasted vegetables meet protein-packed lentils and create something greater than the sum of their parts. This veggie lentil salad isn’t just another side dish—it’s my hearty, healthy solution for lunches, dinners, and everything in between.

Here’s why this veggie lentil salad became my kitchen staple: it’s loaded with 15g of plant-based protein per serving (take that, boring salads!) and so much fiber that it keeps mid-afternoon snack attacks at bay. The roasted veggies? They caramelize into sweet perfection while the lentils soak up all those smoky paprika and garlic flavors. I’ve served it warm for Meatless Mondays, cold in mason jar lunches (pro tip: the lemon dressing gets better each day), even piled onto toasted sourdough—it never disappoints.

After years of tweaking my grandma’s lentil salad technique and studying nutrition, I can confidently say this veggie lentil salad checks all the boxes: simple ingredients, make-ahead magic, and that rare combination of healthy and crave-worthy. Trust me, once you taste how the fresh parsley brightens up each bite, you’ll be adding this to your regular rotation too!

Why You’ll Love This Veggie Lentil Salad

This isn’t just another salad—it’s your new weekday superhero that checks all the boxes:

• Protein power: Those little lentils pack 15g of plant-based protein per serving—serious staying power that keeps hangry meltdowns at bay.
• Meal prep magic: I’ve tested dozens of mason jar lunches, and this roasted veggie lentil salad stays crisp and flavorful for FOUR glorious days in the fridge. \
• Flavor fireworks: Sweet roasted veggies meet smoky paprika and garlic in every bite… then BOOM—fresh lemon juice and parsley wake everything right up.
• Shape-shifter recipe: Out of sweet potatoes? Use butternut squash. Zucchini gone bad? Toss in Brussels sprouts. This salad forgives empty crisper drawers like a saint.
• Hunger crusher: 12g of fiber means you won’t be raiding the snack drawer an hour later (confession: I learned this the hard way after too many sad desk lunches).

Trust me—this veggie lentil salad will make choosing healthy actually feel exciting. Even my meat-loving husband sneaks seconds!

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Ingredients for Your Veggie Lentil Salad

Let’s raid the pantry! Here’s what you’ll need for my go-to veggie lentil salad—simple ingredients that pack a punch:

• 1 cup dried green or brown lentils (Not the mushy red ones! We want these to hold their shape after cooking)
• 2 cups mixed vegetables, chopped into 1-inch pieces (My dream team: bell peppers, zucchini, and sweet potatoes—but see my notes below for swaps!)
• 2 tablespoons olive oil (The good stuff—this coats our veggies for perfect caramelization)
• 1 teaspoon each of salt and black pepper (Trust me, you’ll want both)
• 1 teaspoon garlic powder (Fresh garlic burns when roasting—this is our flavor-saving cheat)
• 1 teaspoon smoked paprika (The secret weapon! Adds that “is this bacon?” depth)
• 1/4 cup fresh parsley, roughly chopped (No stems please—we want those leafy confetti bits)
• 2 tablespoons lemon juice (Freshly squeezed is ideal—bottled works in a pinch though)

Optional but oh-so-worth-it: A sprinkle of feta cheese makes this salad sing. I use about 1/4 cup when I’m feeling fancy (or need to impress lunchbox critics). See our Pinterest account for more cheesy inspiration!

How to Make Your Veggie Lentil Salad

Okay, let’s get cooking! This veggie lentil salad comes together in three easy phases—roasting, boiling, and mixing. I promise it’s easier than keeping track of a toddler in a grocery store. Here’s how I make magic happen in under 45 minutes every Sunday for my meal prep:

Roasting the Vegetables

First, crank that oven to 400°F (200°C)—no need to preheat forever, just until your oven beeps. Grab those chopped veggies and dump them into a big bowl. Trick I learned from my grandma: drizzle the olive oil first, THEN sprinkle the spices. This way everything coats evenly without clumpy spice pockets. Toss until each colorful piece glistens!

Spread them on a baking sheet in a single layer—no pile-ups allowed! Crowded veggies steam instead of caramelizing. Roast for 25-30 minutes until edges crisp slightly. You’ll know they’re ready when sweet potato corners turn golden and your kitchen smells like heaven.

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Cooking the Lentils

While veggies roast, let’s tackle lentils. Rinse them in a fine mesh strainer—tiny debris hides in those little guys! Boil them in plenty of salted water (like pasta) for about 20 minutes. Test doneness by biting one—it should be tender but still hold its shape (think al dente pasta).

Pro tip: Set a timer! Lentils go from perfect to mushy fast. Drain immediately and spread on a tray to cool. This stops residual heat from overcooking them. Watching lentils cool isn’t exciting, but neither is lentil porridge in your salad!

Assembling the Salad

Now the fun part! In your biggest mixing bowl (I use my popcorn bowl—no judgment), combine cooled lentils and roasted veggies. Squeeze fresh lemon juice over everything—the acidity wakes up all those smoky flavors. Toss gently with clean hands or a silicone spatula.

Finish with a snowfall of chopped parsley and optional feta. Taste and dance a little—that’s the sign of a perfect veggie lentil salad! Let it sit 10 minutes if you can resist, so flavors mingle like old friends at a reunion.

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Tips for the Perfect Veggie Lentil Salad

Take your bowl from good to spectacular with these simple tricks I’ve learned over years of testing:

• Seasonal swaps: Use whatever vegetables look best at the market—roasted Brussels sprouts in fall, asparagus in spring
• Texture play: Toss in toasted almonds or sunflower seeds just before serving for that addictive crunch
• Spice adjustments: Start with half the smoked paprika if you’re sensitive to heat, then add more to taste
• Make-ahead magic: Prep everything but the dressing and nuts—combine those last minute so veggies stay crisp

The beauty lies in customizing – make it exactly how you love it!

Serving and Storing Your Veggie Lentil Salad

This veggie lentil salad plays so many delicious roles in my kitchen! For quick dinners, I serve it warm with toasted pita bread—the caramelized vegetables and tender lentils make a hearty vegetarian main. Pack it cold for lunches (I layer mine over greens in jars) or bring it to potlucks at room temperature. The flavors actually improve after a day in the fridge!

To store your veggie lentil salad, transfer it to an airtight container—I recommend glass to prevent any funky plastic tastes. It stays fresh for 4 glorious days, which makes it perfect for meal prep Sundays. When reheating, go easy—just 20-30 seconds in the microwave so the lentils don’t get mushy. Give it a stir and enjoy! Be sure to check our Pinterest account for more smart storage ideas.

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Nutritional Information

Just a heads up—these nutritional numbers are close estimates that can wiggle around based on your exact ingredients and veggie portions. That said, here’s why I feel great about this veggie lentil salad: each generous bowl clocks in around 320 calories with a powerhouse 15g of plant-based protein from the lentils and roughly 12g of fiber (thanks to those veggie skins!). The healthy fats? About 10g per serving—perfect brain fuel from olive oil. Sodium sits at 400mg unless you go wild with the salt shaker, and sugar stays happily low at 5g. Not too shabby for something so delicious! Always check your labels if you’re tracking precisely—my homemade feta crumbles definitely change the counts versus store-bought.

Final Thoughts

There you have it—my trusty veggie lentil salad that’s saved me from countless lunchtime ruts and last-minute dinners! I hope this recipe brings you as much joy (and convenience) as it has my family. Give it a whirl this week and let me know how it goes in the comments—I love hearing your twists! And if you’re looking for more meal-prep inspo, I share loads of tasty ideas on our Pinterest account. Happy cooking, friends!

Roasted Veggie & Lentil Salad

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A high-protein, fiber-packed roasted vegetable and lentil salad perfect for meal-prep lunches, vegetarian dinners, or fall harvest bowls.

• Author: Sophia Collins
• Prep Time: 15 mins
• Cook Time: 30 mins
• Total Time: 45 mins
• Yield: 4 servings 1x
• Category: Salad
• Method: Roasting
• Cuisine: American
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

• 1 cup dried green or brown lentils
• 2 cups mixed vegetables (such as bell peppers, zucchini, and sweet potatoes), chopped
• 2 tbsp olive oil
• 1 tsp salt
• 1 tsp black pepper
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1/4 cup fresh parsley, chopped
• 1/4 cup feta cheese (optional)
• 2 tbsp lemon juice

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Instructions

1. Preheat oven to 400°F (200°C).
2. Toss chopped vegetables with olive oil, salt, pepper, garlic powder, and smoked paprika.
3. Spread vegetables on a baking sheet and roast for 25-30 minutes until tender.
4. Rinse lentils and cook in boiling water for 20 minutes or until tender. Drain and let cool.
5. In a large bowl, mix roasted vegetables, lentils, parsley, and lemon juice.
6. Top with feta cheese if desired.
7. Store in an airtight container for up to 4 days.

Notes

• Swap vegetables based on seasonality.
• For extra crunch, add toasted nuts or seeds.
• Find more meal-prep ideas on our Pinterest account.

Nutrition

• Serving Size: 1 bowl
• Calories: 320
• Sugar: 5g
• Sodium: 400mg
• Fat: 10g
• Saturated Fat: 2g
• Unsaturated Fat: 7g
• Trans Fat: 0g
• Carbohydrates: 45g
• Fiber: 12g
• Protein: 15g
• Cholesterol: 5mg