High-Protein Summer Lentil Salad (Vegan & Gut-Friendly)

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Looking for a hearty, refreshing, and protein-packed salad to keep you energized during the warmer months? This High-Protein Summer Lentil Salad is the perfect make-ahead dish that’s loaded with fiber, fresh herbs, and gut-loving ingredients.

Made with French lentils, juicy tomatoes, probiotic-rich fermented cucumbers, and a tangy olive oil-balsamic dressing, this recipe checks all the boxes for a satisfying plant-based meal.


Why You’ll Love This Lentil Salad

  • High in Protein: Each serving has 18g of plant protein, thanks to the lentils.
  • Gut-Friendly: Fermented cucumbers (dill pickles) support digestion with natural probiotics.
  • Rich in Fiber: You’ll get about 15.6g of fiber per serving, helping to keep you full and support healthy digestion.
  • Perfect for Summer: Light, fresh, and hydrating from ingredients like tomatoes, parsley, and lemon juice.
  • Easy to Make Ahead: This salad holds well in the fridge, making it perfect for meal prep or summer gatherings.

High-Protein Summer Lentil Salad (Vegan & Gut-Friendly)

Prep tIme: 10 min

Cooking time: 20 to 30 min (lentils)

Ingredients

Salad:

  • 4 cups cooked French (brown) lentils ( cook 1 1/2 cups dry lentils)
  • 1½ cups cherry tomatoes, quartered
  • ⅓ cup sliced green olives
  • 2 fermented dill cucumbers, chopped
  • 1/2 bunch of parsley (or 1 bunch if you love parsley), chopped
  • Dressing:
  • 4 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • ½ lemon, juiced
  • 2 garlic cloves, minced
  • 1 small hot pepper, sliced
  • ½–1 tsp sea salt, to taste

Instructions

  1. Cook the Lentils: Follow package instructions and let cool. (1 1/2 cup dry letils will give you 4 cups of cooked lentils.)
  2. Prep the Veggies: Quarter the tomatoes, chop the parsley, cucumbers, olives, garlic, and hot pepper.
  3. Make the Dressing: Add olive oil, balsamic vinegar, lemon juice, salt, garlic, and hot pepper into a jar. Shake well.
  4. Assemble: In a large bowl, combine all salad ingredients. Pour dressing over and mix gently.
  5. Serve & Enjoy: Best served cold or at room temperature. Keeps well in the fridge for 3–4 days.

Ingredient Benefits

  • Lentils: Packed with protein and iron, they support energy and muscle repair.
  • Tomatoes: Rich in lycopene, a powerful antioxidant that supports heart and skin health.
  • Parsley: Detoxifying and rich in vitamin C and K.
  • Fermented Cucumbers: A natural source of probiotics that promote a healthy gut and digestion.
  • Garlic: Supports immune health and adds a delicious zing.
  • Olive Oil: Provides healthy fats that support brain and heart health.

🔥 Nutrition Info (Per Serving – approx. 1 cup)

  • Calories: ~350
  • Protein: 18g
  • Fiber: 15.6g
  • Fats: ~14g (mostly from olive oil)
  • Carbs: ~35g

💚 Why It’s Perfect for Summer

When the weather heats up, our bodies crave lighter, hydrating, and cooling meals. This salad is:

  • Fresh from the lemon and parsley
  • Hydrating from tomatoes and cucumbers
  • Full of raw, living probiotics
  • Protein-rich without being heavy

Whether you’re eating it for lunch, dinner, or meal-prepping for the week, this lentil salad hits the spot.

📌 Save It, Make It, Share It!

Share it, or tag me if you make it — I love seeing your recreations! 💚

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Hi, I'm Eva.

I am so thrilled to welcome you to my blog, Splash of Goodness. As the recipe developer, food photographer, and content creator behind everything you see here, I can't wait to share my passion for delicious and healthy food with you.

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