Lentil, feta and tomato 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.

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.

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.

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.

This salad is a meal-prep champion: with no real cooking involved, it comes together in ten minutes and keeps for 3 to 4 days in the fridge in an airtight box. Better still, it improves with time — the lentils soak up the dressing and the red onion mellows slightly, giving a rounder result by the next day. For the best results over several days, prep a big batch of seasoned lentils and chopped vegetables separately, and only add the feta right before serving: crumbled in too early, it tends to weep liquid and make the whole thing soggy.

For weekday lunches, portion the salad straight into four or five containers as soon as you make it: you save real time on the following days and avoid the temptation of a less balanced meal on the go. If you're taking it to work, pack the dressing in a small separate pot and season just before eating, especially if you add delicate greens. The salad doesn't freeze well, though, because the raw vegetables and feta lose their texture — stick to chilled storage over a few days instead.