Mediterranean lentil & roast veg salad (meal-prep friendly!)

If there’s one style of eating that consistently delivers on both flavour and nutrition, it’s the Mediterranean approach. Fresh vegetables, olive oil, herbs, and pulses come together in a way that feels light but still satisfying.

This Mediterranean lentil and roasted veg salad is exactly that: a make-ahead lunch or dinner that holds up beautifully in the fridge, tastes better the next day, and supports gut health thanks to its high fibre and plant diversity.¹

It’s the kind of recipe that’s about to become your weekly staple…

Ingredients

Serves 2-3

For the salad:

200 g cooked lentils
1 courgette, diced
1 red pepper, chopped
1 small red onion, sliced
150 g cherry tomatoes, halved
Small handful of fresh parsley, chopped

Roasting & dressing:

2 TBSP olive oil for roasting
3 TBSP olive oil for dressing
Juice of 1 lemon
1 garlic clove, finely grated
½ TSP salt
¼ TSP black pepper
½ TSP dried oregano (optional)

Optional extras:

40–60 g feta cheese
20–30 g pumpkin seeds or walnuts
2 TBSP hummus (for serving)

Method

Preheat your oven to 200°C (fan). Toss the courgette, pepper, and red onion with olive oil, salt, and pepper. Spread on a tray and roast for about 20–25 minutes, until soft and slightly caramelised at the edges.
If not already cooked, simmer lentils until tender but not mushy. Drain well and let them cool slightly.
In a large bowl, combine the lentils, roasted vegetables, cherry tomatoes and fresh herbs.
Whisk olive oil, lemon juice, garlic, and seasoning together. Pour over the salad and toss gently so everything is evenly coated.
Top with your optional extras. Store in an airtight Tupperware for up to 4 days in the fridge.

Mediterranean lentil salad variations

Easy variations include adding tuna or grilled chicken for protein, olives and cucumber for a Greek twist and/or switching the dressing for a yummy, creamy Kefir salad dressing.

This Mediterranean lentil salad is the kind of recipe that proves healthy food doesn’t need to be complicated or boring. It’s simple, flexible, and delicious – the sort of meal you’ll actually want to repeat, not just “endure” for “wellness” reasons.

You can find more gut-healthy recipes here.

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.