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Vegetarian Spring Salad with Peas & Lentils (22g protein!)

A plate full of salad on a white surface with a small tray of sumac next to it, taken from a side angle | Hurry The Food Up

Looking for the best spring salad recipe ever to grace your lunch times as the days grow ever sunnier? We’ve got what you need!

This spring vegetable salad with lentils and a greek yoghurt dressing is fresh, zesty and gloriously healthy.

In the winter months we tend to switch to soups to get light, veg filled meals in a warm (!) package.

But spring is inching ever closer ( or maybe it has already arrived for those of you who aren’t based in the chilly climes of Northern Europe), and that means that it’s salad time.

Nothing beats fresh, crunchy, in season veggies tossed in a delicious dressing. Especially when eaten with the sun on your face.

Or on a balcony…or a beach…by a pool…oops, I’m getting carried away! The classic British reaction to the least amount of sunshine!

I’ll put my flip flops away and get back to business!

Ingredients including lentils, leek, coriander, rocket, sumac, peas, flatbread and yoghurt radishes. | Hurry The Food Up

Spring salad – spring it on!

When I say spring salad, what do I mean? I mean that this recipe focuses on vegetables that are in season in springtime and flavours that we associate with the season.

So today we have peas, rocket, radishes and green onions. Most of these come into season between March and May, making it the best time to eat them for many reasons.

Not only will they be super tasty and fresh, buying locally and in season reduces the environmental impact of your veg, because it won’t have been transported from as far or stored for as long.

However this salad isn’t solely made up of yummy veg, it is also a green lentil salad with a lemony greek yoghurt dressing (if you’re not feeling, check out these vegan lentil recipes!).

The lentils and yoghurt add crucial protein to the overall nutritional profile of the dish.

A plate of salad close up, with greek yoghurt spread underneath and sumac scattered over the top | Hurry The Food Up

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An ode to lentils – why we love ’em!

We’ve made many a cold lentil salad in our time – from this lentil quinoa salad, to this rocket and lentil salad.

Adding lentils to your veg is one of our favourite spring salad ideas because lentils are just so incredibly healthy and easy to prepare!

Lentils are PACKED with protein and fibre, making them generally healthy and more specifically great for weight loss, because protein and fibre contain the hormones that help you feel full.

A big bowl of spring salad with lentils for lunch will keep you going all afternoon, without piling on excess calories.

A small plate of salad and a big bowl of salad. The small plate has a flatbread served with the salad. | Hurry The Food Up
A birds eye view of a plate of salad, with a tray of salt and another of sumac next to it, and flatbreads | Hurry The Food Up

If you want to learn more about what foods are good for weight loss as a vegetarian, check out our vegetarian for weight loss meal plans, or or e-book of recipes and advice!

But for now we can assure you that this easy lentil salad recipe is a great place to start (it’s also one of our top salad recipes for macro diets!)!

Vegetarian Spring Salad with Peas & Lentils
5 from 3 votes
Looking for a salad that is filling, healthy and high in protein? Try this spring salad with lentils & veggies now!
Diet: egg-free
Prep Time:15 minutes
Cook Time:20 minutes
Total Time:35 minutes
Servings:2 servings
Calories:451kcal
Author: Abril Macías

Ingredients

  • cup beluga lentils, dried
  • cup peas (fresh or frozen)
  • ½ cup low fat Greek yogurt
  • 1 clove garlic (minced, divided)
  • 1 lemon
  • 2 handful arugula
  • 4 medium radish (sliced)
  • 1 green onion (sliced)
  • ¼ cup fresh herbs of choice (roughly chopped. Parsley, dill, cilantro, mint, basil)
  • 1 ½ tbsp olive oil
  • 2 flatbreads
  • Salt to taste

Optional

  • 1 tbsp sumac (optional but encouraged)

Instructions

  • Cook lentils according to package instructions until they are tender but not falling apart. When soft, add peas and cook for about 3 minutes. Remove from heat and allow to cool.
    ⅓ cup beluga lentils, dried, ⅓ cup peas
  • Meanwhile, mix Greek yogurt with 1 tbsp water, half the minced garlic clove, ½ tsp salt and the zest of 1 lemon. Spread on the base of a salad platter.
    ½ cup low fat Greek yogurt, 1 clove garlic, 1 lemon, Salt to taste
  • In a bowl add the cooked lentils and peas, salad greens, radish, green onions, and herbs of choice.
    2 handful arugula, 4 medium radish, 1 green onion, ¼ cup fresh herbs of choice
  • Season with olive oil, lemon juice of ½ lemon, sumac and remaining minced garlic. Season with salt.
    1 lemon, 1 ½ tbsp olive oil, 1 tbsp sumac
  • Place salad on top of the yogurt sauce on the salad platter. Serve with flatbread.
    2 flatbreads
    A plate of salad close up, with greek yoghurt spread underneath and sumac scattered over the top | Hurry The Food Up

NOTES

Make-ahead? Yes, prep the night before, it’ll be even more flavorful that way.
Looking for more tasty salad ideas?
Gloriously Gluten Free Buckwheat & Feta Salad
Oodles of Noodles – Noodle Salad in a Jar
Fibrous & Filling Couscous Pear Salad
Sharp & Summery Avocado Citrus Salad
Protein Packed Egg & Quinoa Salad
Fresh & Hearty Chickpea Bean Bowl
 

Nutrition

Nutrition Facts
Vegetarian Spring Salad with Peas & Lentils
Amount per Serving
Calories
451
% Daily Value*
Fat
 
13
g
20
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
8
g
Cholesterol
 
3
mg
1
%
Sodium
 
342
mg
15
%
Potassium
 
663
mg
19
%
Carbohydrates
 
64
g
21
%
Fiber
 
15
g
63
%
Sugar
 
6
g
7
%
Protein
 
22
g
44
%
Vitamin A
 
1409
IU
28
%
Vitamin C
 
55
mg
67
%
Calcium
 
204
mg
20
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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Comments
5 from 3 votes (3 ratings without comment)

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