Lentil Vegan Salad

Name: Lentil Vegan Salad
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 1 1/4 cups French lentils (or green lentils); Salt to taste; Dash of paprika ((optional)); Dash of garlic powder ((optional)); 1/4 cup plus 1 teaspoon extra-virgin olive oil (plus more for drizzling); 1 cup dry farro (or 4 cups cooked quinoa); 1/4 cup lemon juice ((about 2 small lemons)); Zest of 1 lemon ((about 1 tablespoon plus 1 teaspoon)); 2 large garlic cloves (minced); 1 tablespoon maple syrup (plus more to taste); 1 tablespoon Dijon mustard; Freshly ground black pepper (to taste); 3 cups diced English cucumber ((12-ounce cucumber)); 2 1/4 cups chopped red bell pepper ((about 2 medium peppers)); 1 1/2 cups diced red onion ((about 1 medium onion)); 1 cup diced celery ((about 4 ribs)); 1 cup roasted peanuts (roughly chopped (optional)); 1 cup chopped parsley ((about 1 bunch) or mint, basil or cilantro)

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This no-lettuce, protein-rich, and veggie-packed Lentil Vegan Salad is perfect for meal prep. Great for packed lunches, weeknight dinners, and picnics, it also works well in jars for an easy grab-and-go meal or snack. Includes gluten-free, nut-free, and oil-free options.

Mason jar and bowl with lemony olive oil dressing, cucumber, red bell pepper, red onion, roasted French lentils, farro, peanuts, and parsley.

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Make this no-lettuce Lentil Vegan Salad in a mason jar for meal prep, or stick to a salad bowl! It's satisfying, packed with nutrients, and lasts up to 4 days in the refrigerator without becoming mushy. Use quinoa instead of farro for gluten-free.

This balanced and healthy Lentil Vegan Salad recipe was inspired by my High-Protein Chickpea Quinoa Salad Jars, as well as this oil-free Orzo Pesto Salad.

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👩🏼‍🌾 Ingredients
🥬 Substitutions
📖 How to Make Lentil Vegan Salad
✔️ Expert Tips
🛍️ Shop Recipe Cookware and Ingredients
🙋🏽‍♀️ Recipe FAQs
🍽 Related Recipes
👩🏽‍🍳 Made this recipe?
Lentil Vegan Salad
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👩🏼‍🌾 Ingredients

Roasted French lentils, maple syrup, Dijon, olive oil, chopped parsley, peanuts, cucumber, celery, red onion, and bell pepper in white bowls. Plus, one lemon and garlic bulb.

Farro is a high-protein ancient whole grain. One cooked cup has 24 grams of protein. However, it does contain gluten, so if you are gluten-free, use quinoa or rice instead.
Lentils are packed with protein, fiber, and iron. One cooked cup has up to 18 grams of protein. French lentils are darker, smaller, and firmer in texture than other green lentils. This is why they're perfect for roasting. However, you can use any variety of green or brown lentils for this recipe.
Peanuts (optional) are high in protein and fiber. One cup contains 38 grams of protein. However, feel free to omit them, or substitute them with seeds for nut-free.
Lemon zest adds an intense lemony citrus flavor with very little bitterness. Be careful not to get the white pith as that part tends to be bitter.

See the printable recipe card below for quantities.

🥬 Substitutions

Oil-Free: Add 4 ½ tablespoons oil-free dressing to each jar in place of the dressing.
Lentils - any variety of green lentils will work for this recipe, but French lentils hold their shape the best
Farro - Use quinoa or wild rice instead of farro to make this gluten-free. Cook 3 cups dry quinoa (for a total of 4 cups cooked). Add 1 ⅓ cups to each (32-ounce) jar.
Red onion - use green onions instead, or omit them entirely
Dried fruit - add golden raisins or dried cranberries for a hint of sweetness
Peanuts - substitute with pumpkin or sunflower seeds for nut-free, or omit them entirely
Parsley - try adding mint, basil, or cilantro

This Kale Chickpea Salad with Cranberries is another perfect meal prep recipe. For more easy high-protein salad ideas, visit my Vegan Salad Recipes page.

📖 How to Make Lentil Vegan Salad

This is an overview. The full recipe is at the bottom of the post.

Cook the farro according to the directions on the packet until al dente. Simmer the lentils in water or vegetable broth for about 15 minutes, or until they are just tender. Do not overcook them or they will be mushy. Drain well, and set aside to cool.

Roasting the lentils adds a delicious crunch to this dish. It's easy to do but takes about 15 minutes. Feel free to skip this step if you are short on time.

French lentils tossed with paprika, garlic powder, salt, and olive oil on a rimmed baking sheet on a silicon mat.

Optional: Preheat the oven to 425ºF. Transfer the lentils to a large rimmed nonstick baking sheet. Add a generous dash of salt, paprika, garlic powder, and a drizzle of olive oil. Toss until evenly coated. Roast for about 15 minutes, or until crispy, tossing halfway.

High-protein roasted French lentils tossed in paprika and garlic powder in a white bowl, with bunch of parsley and head of garlic.

The lentils will become golden brown and crispy on the outside. They are very versatile and a great way to add vegan protein to any meal. Add them to grain bowls, pasta, salads, or even roasted veggies.

Lemony olive oil dressing for High-Protein Vegan Lentil Salad Jars in a glass bowl with a whisk. Chopped cucumber and bell pepper in white bowls, garlic head, lemon, and bunch parsley.

Make the dressing while the lentils and farro are cooking. Add olive oil, lemon juice and zest, garlic, maple syrup, Dijon mustard, and minced garlic to a medium bowl. Use a garlic press for best results. Add salt and pepper, and adjust maple syrup, to taste.

32-ounce Mason jar with vegan lemony olive oil dressing, cucumber, red bell pepper, red onion, high-protein French lentils, farro, peanuts, and parsley.

Fill the jars: Place 3 (32-ounce) Mason jars in a row. To each jar, add 4 tablespoons dressing, 1 cup chopped cucumber, ¾ cup bell pepper, ½ cup red onion, ⅓ cup celery, 1 cup lentils, ¾ cup farro (or 1 ⅓ cups quinoa), ⅓ cup peanuts, and ⅓ cup parsley. Cover and refrigerate for up to 5 days.

Skip the jars: Combine Lentil Vegan Salad and dressing in a large bowl instead.

✔️ Expert Tips

Serving size: 1 (32-ounce) salad jar is 2 servings, or lunch and a snack. Use 16-ounce jars for 1 serving.
Cook the lentil and farro (or grain of your choice) in vegetable broth instead of water for additional flavor.
Roasting the lentils is optional. For crispy roasted lentils, place them in a single layer so they cook evenly. Brown lentils will also work, but they tend to be mushier.
Gluten-free: Cook 3 cups dry quinoa instead of farro, for a total of 4 cups cooked. Add 1 ⅓ cups to each jar.
Oil-Free: Add 4 ½ tablespoons oil-free dressing to each jar in place of the dressing.
Storage: Refrigerate any leftover Vegan Lentil Salad in an airtight container for up to 5 days. For the jars, refrigerate them lid-side up for up to 5 days. Because there is no lettuce, and the dressing is on the bottom, they will not become mushy. Invert the jars into a bowl and mix well for serving.

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🙋🏽‍♀️ Recipe FAQs

How do you cook farro?

Farro is nearly always sold pearled in the US. This means the bran has been removed, so it needs less cooking time than the whole farro, which has the bran intact, or semi-pearled farro, which retains some of the bran.
It is easy to cook on the stove, or in a rice cooker or a pressure cooker for convenience. Cook 1 cup dry farro in 2 ½ to 3 cups of water or broth (a 1:2.5 or 1:3 ratio). Simmer until just tender, and then drain using a large sieve.

Can I make Lentil Vegan Salad ahead of time?

Yes! The jars are convenient for packed lunches and meal prepping, and the salad lasts longer in them because the dressing is separate from the other ingredients.
However, you can skip the jars and make this salad in a large bowl instead. Refrigerate any leftovers in an airtight container for up to 4 days.

Which ingredients add protein to the salad?

Lentils add 18 to 25 grams, whole grain farro about 18 grams, and peanuts about 12 grams of protein per jar. Each (32-ounce) jar serves up to 2 people.