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  1. Recipe

Lentil Cucumber Salad

4 servings

Source: Dora Stone, chef and photographer, founder of and

This colorful lentil salad is easy to make and packed with protein and fiber! Pair it with whole-grain pita and fruit.

About the Recipe

198 Calories · 13.2 g Protein · 9.9 g Fiber
Gluten-free · Nut-free

Serve cold, either alone or with a salad of your choice.

Optional: Serve with a gluten-free pita.


Makes 4 Servings

  • brown or green lentils (1 c (192 g))
  • tomato, diced (1 c (150 g))
  • cucumber, peeled and diced (1 c (150 g))
  • orange or red pepper, cubed (1 c (150 g))
  • garlic, finely chopped (1 clove)
  • olives, chopped (1 tbsp.)
  • fresh basil, chopped (1 tbsp (1.2 mL))
  • balsamic vinegar (1/4 c (60 mL))


  1. Sort and rinse the dry lentils (brown or green) to make sure they have no stones and pour into a large pot of water.

  2. Boil gently for 20 minutes or until tender. It should yield about 3 c (594 g) cooked. Strain and let cool on a tray in the refrigerator.

  3. In a large bowl, mix the lentils with the balsamic vinegar and the remaining ingredients. Season with salt and pepper if desired.

  4. Serve the salad cold.

Nutrition Facts

Per serving

Calories: 198
Fat: 1.0 g
     Saturated Fat: 0.2 g
     Calories from Fat: 4%
Cholesterol: 0 mg
Protein: 13.2 g
Carbohydrates: 36.0 g
Sugar: 6.3 g
Fiber: 9.9 g
Sodium: 37 mg
Calcium: 53 mg
Iron: 5.0 mg
Vitamin C: 40.4 mg
Beta-Carotene: 1,966 mcg
Vitamin E: 0.6 mg

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