Lentil, feta and tomato salad
A fresh, Mediterranean lentil salad: plant protein, fibre and a touch of feta for flavour — perfect as a side or a main.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle250 g cooked lentils
- check_circle2 tomatoes
- check_circle60 g feta
- check_circle1/2 red onion
- check_circle14 g olive oil
- check_circle1 tablespoon balsamic vinegar
- check_circleParsley, salt, pepper
Method
- 1Drain the lentils if needed and place them in a bowl.
- 2Dice the tomatoes and thinly slice the red onion.
- 3Add the crumbled feta.
- 4Season with oil, vinegar, parsley, salt and pepper, then toss.
The fibre-rich Mediterranean salad
This lentil, feta and tomato salad is fresh, colourful and nourishing: 17 g of protein, 35 g of carbs and 12 g of fibre for 328 kcal. The lentils bring plant protein, fibre and slow carbs; the feta a touch of flavour and protein; the vegetables freshness. Perfect as a side or a light main.
Lentils, allies of satiety
With 12 g of fibre, this salad keeps you full for a moderate calorie total. Lentils are one of the best sources of plant protein and fibre, at low cost. For a more protein-rich meal, add tuna, chicken or a hard-boiled egg; the feta alone adds flavour but stays minor on protein.
Building and portioning it
Use pre-cooked lentils (canned or homemade, rinsed) to save time. The feta and oil concentrate the fat: portion them to your goal. A little balsamic vinegar, parsley and red onion lift the whole thing. The salad is better after resting, when the flavours meld.
Lentils, two macros in one food
What makes lentils special is that they play on two fronts at once: they are among the best sources of plant protein (9 g per 100 g cooked) while being a genuine low-GI starch. In a single food, you get protein AND slow carbs, which simplifies building a balanced meal.
They also bring plenty of iron and fibre, at a tiny cost and with a low environmental footprint. They are one of the most useful foods to complement animal protein across the week, to cut back a little on meat without sacrificing macros, and to hold satiety. Paired with feta or an egg, their amino acid profile becomes complete.
What to pair it with
To vary fibre-rich legume and grain salads, these recipes extend the idea.
Key takeaways
- 17 g protein and 12 g fibre: a filling, budget-friendly salad.
- Lentils: plant protein, fibre and slow carbs at low cost.
- Add tuna, chicken or egg for a more protein-rich meal.
- Feta and oil concentrate the fat: portion to your goal.
Frequently asked questions
Are lentils a good protein source?
Yes: about 9 g of protein per 100 g cooked, with lots of fibre and iron. Like other legumes, they benefit from being paired with a grain or animal protein for a complete amino acid profile.
Can you use canned lentils?
Yes, it is convenient and nutritionally equivalent to home-cooked dried lentils. Rinse them well to remove excess salt and canning liquid before adding them to the salad.
Is feta too fatty for cutting?
Feta is a relatively fatty, salty cheese, but its strong flavour means a little goes a long way. When cutting, portion it (30-40 g) rather than removing it: it adds enjoyment and a little protein.
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