Lentil, feta and tomato salad

Fresh, colourful and filling, this lentil salad is a perfect lunch if you are watching your blood sugar or cholesterol. Lentils, champions of the low glycaemic index, pair with feta, juicy tomatoes and a light dressing for a complete dish, rich in fibre and plant protein. Ideal to take with you, it comes together in minutes and even improves after a few hours in the fridge.

Preparation: 15 min  |  Cooking: 20 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 276 kcal · 11 g protein · 16 g carbohydrate · 17 g fat

Ingredients

• 250 g green lentils
• 100 g feta
• 3 tomatoes
• 1 red onion
• 3 tbsp olive oil
• 1 lemon
• fresh parsley

Method

1. Rinse the lentils and cook them for 18 to 20 minutes in a large pan of unsalted water, until tender but still whole. Drain and leave to cool slightly.
2. Meanwhile, dice the tomatoes and slice the red onion finely.
3. In a salad bowl, combine the lentils, tomatoes and onion.
4. Crumble the feta over the top and add the chopped parsley.
5. Dress with olive oil, lemon juice, salt and pepper, then toss gently.

Nutritional benefits

Lentils are among the foods with the lowest glycaemic index: rich in soluble fibre and plant protein, they release their energy slowly and avoid blood sugar spikes, which makes them a cornerstone of a low GI diet and a help with weight control. Their fibre also helps to reduce cholesterol absorption. Olive oil provides monounsaturated fats that are good for the heart, and tomatoes add vitamin C and the antioxidant lycopene. Feta, eaten in small amounts, adds flavour and a little calcium without weighing the dish down.

Variations and substitutions

• Vegan version: replace the feta with marinated tofu or diced avocado.
• Higher in protein: add a boiled egg or diced chicken.
• Extra crunch: add cucumber, pumpkin seeds or walnuts.
• Pulse of your choice: chickpeas or white beans instead of lentils.

Storage and making ahead

This salad keeps for 3 days in the fridge in an airtight container and remains perfect for taking to the office. Cook a large batch of lentils at the start of the week (batch cooking) to make several different salads.

💡 Good to know

To help with cholesterol as well as blood sugar, make pulses a habit 3 to 4 times a week: their soluble fibre is among the most effective in everyday foods.

Read more

Discover more: low GI recipes · cholesterol recipes · vegetarian recipes · weight loss recipes.

Foods in this recipe: lentils · feta · tomatoes · onion · olive oil.

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