Fresh Lentil Salad with Avocado & Herbs

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Fresh Lentil Salad with Avocado & Herbs

This refreshing lentil salad is packed with crunchy vegetables, creamy avocado, and fresh herbs, all tossed in a zesty mustard-lemon dressing. It’s light yet filling, perfect for hot weather lunches, picnics, or as a colorful side dish.
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Prep Time10 minutes
Resting Time20 minutes
Total Time30 minutes
Meal Type: Lunch, Salads, Sides
Special: 10 Ingredients or Less, 30 Minutes or Less, Gluten-Free, Kid-Friendly, Nut-Free, Oil-Free, Seasonal (Hot Weather), Soy-Free
Ingredient: Avocado, bell pepper, Cucumber, Lentils, Tomatoes
Servings: 4
Ingredients
For the dressing
  • 4 tablespoon(s) light oil (such as canola or vegetable)
  • 1 teaspoon(s) wholegrain mustard or Dijon mustard
  • ½ lemon zest and juice (about 2 tablespoons / 30 ml juice + ½ teaspoon zest)
  • Salt and black pepper to taste
For the salad
  • 1 small red onion thinly sliced
  • 1 1/2 cup(s) (1 15 oz/425 g can) cooked brown lentils
  • 1 medium cucumber diced
  • 7 oz grape or cherry tomatoes quartered (1 1/4 cups)
  • 1 yellow or red bell pepper chopped
  • 2 tablespoon(s) fresh parsley
  • 2 tablespoon(s) fresh mint finely chopped
  • 1 avocado cubed
US Customary - Metric
Instructions
  • Mellow the onion: Place the sliced red onion in a bowl of ice water for 10–15 minutes to soften its sharpness. Drain well.
  • Make the dressing: In a small bowl or jar, whisk together the oil, mustard, lemon juice, lemon zest, salt, and pepper until emulsified.
  • Mix the salad: In a large bowl, combine the cucumber, tomatoes, bell pepper, parsley, and mint. Add the lentils and drained onion. Pour over the dressing and toss gently to coat.
  • Add avocado: Just before serving, fold in the avocado cubes.
  • Rest: Let the salad sit for 10–20 minutes at room temperature to allow the flavors to meld. Serve chilled or at room temperature.
Notes
Oil-Free Option: Replace the oil with 2–3 tablespoons (30–45 ml) aquafaba (liquid from a can of chickpeas) or simply add extra lemon juice for a lighter dressing.
Lentil Options: Use jarred, canned, or freshly cooked lentils. Green or French lentils hold their shape best.
Make Ahead: The salad (without avocado) can be made up to 1 day ahead. Add avocado just before serving to prevent browning.
Extra Flavor: Add capers or chopped sun-dried tomatoes for a briny kick.
Serving Idea: Pair with crusty bread, stuff into pita pockets, or serve alongside grilled veggies.
Nutrition
Serving: 1 serving (recipe makes 4 servings) | Calories: 347kcal | Carbohydrates: 31g | Protein: 11g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 15g | Sodium: 14mg | Potassium: 904mg | Fiber: 13g | Sugar: 7g | Vitamin A: 1740IU | Vitamin C: 65mg | Calcium: 56mg | Iron: 4mg
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