A fresh, protein-rich plant-based lunch built for busy workdays — crisp, satisfying, and designed to support steady energy without the afternoon crash.

Ingredients

1 cup dry green or French lentils, rinsed
3 cups filtered water
1 large English cucumber, diced
¼ cup red onion, finely chopped
¼ cup fresh dill, chopped
2 tablespoons fresh parsley, chopped
2 tablespoons extra virgin olive oil
1 tablespoon fresh lemon juice
1 teaspoon lemon zest
½ teaspoon Dijon mustard
½ teaspoon sea salt (adjust to taste)
Freshly ground black pepper

Optional Add-Ins

½ cup cherry tomatoes, halved
¼ cup chopped celery for extra crunch
1 tablespoon capers
Handful of arugula folded in before serving

Instructions

1. In a small saucepan, combine lentils and water. Bring to a boil, then reduce heat and simmer uncovered for 18–22 minutes, until tender but not mushy.
2. Drain any excess water and allow lentils to cool completely.
3. In a large bowl, whisk together olive oil, lemon juice, lemon zest, Dijon mustard, sea salt, and black pepper.
4. Add cooled lentils, cucumber, red onion, dill, and parsley. Toss gently to combine.
5. Taste and adjust seasoning as needed.
6. Refrigerate for at least 30 minutes before serving to allow flavors to develop.

Prep & Nutrition Info

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: ~35 minutes (plus optional chill time)
Servings: 3–4
Diet: Plant-Based, Gluten-Free, Dairy-Free

Why This Recipe Works

Lentils provide plant protein and soluble fiber to support blood sugar stability and satiety, while fresh herbs and olive oil deliver anti-inflammatory polyphenols that support cardiovascular and metabolic health. Hydrating cucumber helps balance the heartiness of the lentils for a steady, satisfying midday meal.

Make It Your Own

For extra protein: Add a scoop of cooked quinoa.
For more crunch: Stir in chopped radishes or toasted pumpkin seeds.
For added creaminess: Fold in diced avocado just before serving.
For a brighter finish: Add additional lemon zest or a splash of apple cider vinegar.
For a portable option: Spoon into mason jars for ready-to-go lunches.

Storage & Meal Prep

Store in an airtight container in the refrigerator for up to 4 days. This salad holds up well, making it ideal for meal prep. If preparing ahead, add avocado just before serving to maintain freshness.