Cooked lentils, crunchy walnuts, crisp vegetables, and lemon-Dijon dressing make a fast plant-based lunch. Canned lentils keep preparation to 10 minutes.
10-Minute High Protein Lentil Salad with Walnuts
- Prep: 10 minutes
- Cook: 0 minutes
- Total: 10 minutes
- Yield: 4 servings
- Serving: About 1 1/2 cups
Lentils and walnuts both supply plant protein. Exact protein varies by brand and drained weight, so check package labels when tracking a target.
Ingredients
- 3 cups canned brown or green lentils, rinsed and drained
- 3/4 cup chopped walnuts
- 1 English cucumber, diced
- 1 cup halved cherry tomatoes
- 1/2 cup diced red bell pepper
- 1/3 cup chopped red onion
- 1/2 cup chopped fresh parsley
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 tablespoon Dijon mustard
- 1 small garlic clove, grated
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
How to Make High-Protein Lentil Salad
- Rinse: Place lentils in a fine-mesh strainer. Rinse under cold water for 30 seconds and drain thoroughly.
- Dress: Whisk oil, lemon juice, Dijon, garlic, salt, and pepper in a large bowl for 30 seconds.
- Combine: Add lentils and toss for 30 seconds. Fold in cucumber, tomatoes, bell pepper, onion, and parsley.
- Finish: Add walnuts and toss gently. Taste, adjust lemon or seasoning, and divide among four bowls.
Fold in walnuts last to protect their crunch.
Keep the Salad Crisp
- Drain lentils until no water drips.
- Pat cucumber and tomatoes dry after cutting.
- Cut vegetables into similar 1/2-inch pieces.
- Add walnuts just before serving for maximum crunch.
- Store extra walnuts separately during meal prep.
Walnuts replace the grain base in our lentil and quinoa salad, creating a crunchier texture.
Variations and Serving
- Replace half the parsley with mint or cilantro.
- Fold in 2 cups chopped baby spinach.
- Add 1/2 cup diced apple immediately before serving.
- Use roasted pumpkin seeds only when safe for the diner.
For a nut-free option, make our vegan black bean salad. Our high-protein chickpea salad is another no-mayo lunch.
Walnut Allergy and Storage Safety
Walnuts are tree nuts and a major allergen. The FDA food allergy guidance advises strict avoidance for anyone with a diagnosed allergy.
- Do not serve this salad to someone with a walnut allergy.
- Prevent cross-contact by cleaning utensils, boards, and bowls.
- Check packaged ingredients for allergen statements.
- Refrigerate within 2 hours at 40°F or below.
- Store in a shallow airtight container for 3 to 4 days.
- Discard salad left above 40°F for more than 2 hours.
- Do not freeze because cucumber and tomatoes turn watery.
Quick Questions
Can I use home-cooked lentils?
Yes. Cool and drain them thoroughly. Use 3 cups of cooked brown, green, or black lentils.
Can I use red lentils?
Red lentils soften and break apart easily. Brown, green, or black lentils hold their shape better and keep the finished salad pleasantly textured.
Can I prepare it ahead?
Yes. Refrigerate the dressed lentils and vegetables, then add separately stored walnuts immediately before serving.
For packed lunches, keep the container chilled with an ice pack until it can be refrigerated. Stir once before eating to redistribute the dressing.