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This is the recipe that proves lentils belong in summer. Cool, lemony, and crunchy, it goes from one pot to a packed bowl with nothing in between. Make it once and it feeds you for days, gets better overnight, and travels to every picnic you’ve got.

Prep Time   |

15 minutes + 20 minutes cook time

Servings  |

4

Meal Type  |

,

Ingredients

  • Salad
    • Green or brown lentils, 1 cup dry (about 3 cups cooked)
    • Cucumber, 1 medium, diced
    • Cherry tomatoes, 1 cup, halved
    • Sugar snap peas, 1 cup, trimmed and thinly sliced
    • Radishes (4 to 5) or 1/2 fennel bulb, thinly sliced
    • Red onion, 1/4 cup, finely diced
    • Pumpkin seeds (pepitas), 1/4 cup
    • Fresh parsley, 1/2 cup, chopped
    • Fresh mint, 1/4 cup, chopped
  • Dressing
    • Lemon juice, 3 tablespoons (about 1 lemon)
    • Lemon zest, 1 teaspoon
    • Extra virgin olive oil, 3 tablespoons
    • Dijon mustard, 1 teaspoon
    • Garlic, 1 clove, minced
    • Salt and pepper, to taste

Instructions

  • Rinse the lentils. Add to a pot with about 3 cups water, bring to a boil, then simmer 18 to 20 minutes until tender but not mushy. Drain and let cool.
  • While the lentils cool, dice the cucumber, tomatoes, bell pepper, and red onion, and thinly slice the snap peas. Chop the parsley and mint.
  • For deeper flavor, toast the pepitas in a dry pan over medium heat for 2 to 3 minutes until fragrant. Optional, but worth it.
  • In a small jar, shake or whisk together the lemon juice, lemon zest, olive oil, Dijon, garlic, salt, and pepper.
  • In a large bowl, combine the cooled lentils, vegetables, and herbs. Pour the dressing over and toss. Scatter the pepitas on top so they stay crunchy.
  • Taste and adjust lemon or salt. Serve right away, or chill 30 minutes to let the flavors come together.

What's in this meal?

Legumes · Veggies · Fruit · Nuts + Seeds · Herbs + Spices

Fiber: 12g

|

Protein: 15g

|

Plant variety: 10

Nutrition info is approximate and based on common whole food ingredients. It depends on your ingredient choices and add-ins, so use it as a general guide—not a strict count. Focus on variety, fiber, and flavor, not perfection.

Swap It + Smart Tips

  • No fresh mint? Use extra parsley, or basil for a different bright note.
  • Add chickpeas or white beans to stretch it further.
  • A handful of arugula or spinach folds in nicely for more greens.
  • Swap pepitas for sunflower seeds or chopped walnuts if that’s what you have.

Meal Prep Tip

Keeps in the fridge for up to 5 days and tastes even better on day two. Store the dressing separately if you want the herbs to stay vivid, then toss just before serving.

Why It Matters

For You:

  • Lentils bring protein and fiber that keep you full and steady.
  • No stove-hovering in the summer heat, and lunches are ready all week.

For the Planet:

  • Lentils go straight from field to plate, one of the most resource-light proteins there is.
  • One pot stretches across days and people, more food from less.

Pro Tip

Slightly undercook the lentils, by a minute or two, so they hold their shape in the salad. Mushy lentils are the one thing that turns this from crisp to heavy.

Community Gallery:

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