Bountiful Summer Lentil Salad is so fresh and flavorful! Most ingredients are found in your pantry, at your farmers market, at your grocery store or freshly picked from your backyard garden!
I literally found most ingredients in my pantry and fridge after a long weekend of camping! I bought a few ingredients and served it as a side dish pictured with seared Miso Cod and Salmon. Other ways to eat this delicious salad are serve it with my herbed chicken thighs or simply add it into a Nourish Bowl!
Summer Lentil Salad is a hearty salad that’s also great to bring on a picnic or to a party.
Lentils are one of my favorite pulses. They are so versatile and I always keep a can of them in my pantry. Lentils are a great vegetable protein source and don’t bother my tummy 🙂 There are other substitutions for beans if that’s what you have in your pantry! Use what you have in the moment.
Here’s where my KIND Method, ( Kitchen Improvements to Nourish yourself Daily), for having a well stocked pantry is so important and be able to make a meal with ease and no stress!
If you are new to a gluten free lifestyle we have many ways to support your successful transition! Check out our How to Go Gluten Free Course, private coaching or check out Pegs Damn Good Gluten Free lifestyle recipe cookbook.
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Summer Lentil Salad
Ingredients
- 1 canned or 1cup fresh lentils
- 1 medium cucumber, not too small, 1/2 C diced
- 1/3 C diced red onions or shallots
- 1/2 C heirloom cherry tomatoes, quartered
- 1/4 C diced red bell peppers
- 2 Tsp. chili pepper, diced (or as much spiciness and flavor as you like)
- 1/4 C shopped kalamata or green olives
- 1/2 C chopped fresh herbs: parsley, cilantro, basil, oregano, chives, tarragon
- 1/2 C diced sheep/goat feta
- 3–4 C sweet crunchy lettuces store bought or fresh picked
1 recipe Italian Dressing, recipe follows
Optional ingredients:
- 1–3 small beets (precooked, available at grocer)
- Chopped cooked chicken
Instructions
Salad Method
- Ready all ingredients.
- Prepare dressing or use store bought Italian (made with olive oil or avocado oils)
- Place lettuces in a medium large bowl.
- Add all ingredients on top.
- Dress salad and toss.
Serve as a side dish or as a main dish.
Pictured served with Miso Cod or Salmon and seared asparagus.
Italian Dressing
- 1/2 C olive oil
- 1/4 C red wine vinegar
- 1 Tbsp. Dijon mustard
- 2 Tbsp. minced shallot or garlic ( I use shallot or a little of both)
- 1 heaping tsp. Herbs D’Italy or Italian Spice Blend
- 1 tsp. Celtic Sea Salt
Blend all ingredients together.
Refrigerate up to 1 month.
Why This Salad is So Darn Good for Your Body
Lentils are the star here—and they pack a punch. Just one cup is loaded with plant-based protein and fiber, which help keep your blood sugar steady and your energy high all day long. That fiber also feeds your gut microbiome, supporting better digestion and a stronger immune system.
Add in summer veggies like cucumbers, tomatoes, and peppers, and you’re fueling your body with antioxidants that fight inflammation and help your skin glow from the inside out. Fresh herbs like parsley and mint aren’t just for flavor—they’re rich in phytonutrients that support detoxification and reduce bloating. And that olive oil + lemon dressing? It’s giving you healthy fats for hormone balance and vitamin C for collagen support.
Together, this salad is the perfect balance of protein, fiber, and micronutrients. It keeps you full, helps stabilize cravings, and nourishes your body with the kind of goodness that makes you feel light, energized, and strong—all while tasting ridiculously good.
FAQs
1: Can I make this salad ahead of time?
Absolutely! In fact, this salad gets even better after sitting in the fridge for a few hours. The lentils soak up all that lemony, herby flavor, making it extra delicious the next day. Just keep the veggies crisp by adding delicate ones like cucumbers or tomatoes right before serving.
2: Are lentils really that healthy?
Yes, 100%! Lentils are one of the most nutrient-dense foods you can eat. They’re high in plant-based protein, packed with fiber that supports digestion, and loaded with iron, folate, and magnesium. This means they give you steady energy, support heart health, and even help balance hormones.
3: Can I customize this salad?
Totally. Swap the veggies based on what’s fresh and in season—zucchini, radishes, corn, or roasted peppers all work beautifully. You can also add feta or goat cheese for creaminess, avocado for healthy fats, or toss in greens like arugula for an extra peppery bite.
We hope you enjoy this recipe!
Please leave a comment below when you make it.
Love,
Momma Pegs