Vegan Lentil Salad Recipe

Ingredients

• 250 g dried (or 500 g pre-cooked)Puy lentils
• 200 gfresh cherry tomatoes, quartered
• 1yellow pepper, sliced
• 1red pepper, sliced
• ½red onion, sliced
• 2 tbspolive oil
• 1 tspdried oregano
• 2 clovesgarlic, finely chopped
• 80 gpitted black olives, sliced
• 1 tbspcapers
• to tastesalt and black pepper

Instructions

1. 1

   Heat the oven

   Preheat the oven to 200°C (180°C fan).

2. 2

   Cook the lentils

   If using dried lentils, rinse them under cold water and drain. Put them in a medium pan, cover generously with fresh water, bring to the boil, then simmer for about 30 minutes until tender but still holding their shape. Drain.

3. 3

   Arrange the vegetables

   Put the quartered cherry tomatoes, sliced peppers and sliced onion on an oven tray.

4. 4

   Season the vegetables

   Drizzle with olive oil and scatter over the dried oregano, chopped garlic, and a good pinch of salt and pepper.

5. 5

   Roast until tender

   Roast for 20–30 minutes, or until the vegetables are nicely roasted.

6. 6

   Add the lentils

   Add the cooked lentils, olives and capers.

7. 7

   Season and serve

   Stir, season to taste, then transfer the salad to a serving bowl.

8. 8

   Serve warm or cold

   Enjoy the salad warm or cold.

What is a Mediterranean lentil salad?

Lentil salads are a flexible way to pair pulses with vegetables and a savoury dressing or seasoning. This version takes Mediterranean-inspired flavours from olives, capers, oregano and garlic.

Puy lentils are a good fit because they tend to keep their shape when cooked. Roasting the tomatoes, peppers and onion gives the salad a softer, sweeter vegetable element alongside the briny additions.

Nutrition and macros by portion

The nutrition label shows one serving as written: 127 calories, 2g protein, 9g carbs, 10g fat.

The lentils provide most of the carbohydrate, while the olive oil and olives contribute much of the fat; the lentils also supply some protein. For a more balanced plate, serve the salad with extra vegetables and a protein-rich accompaniment.

Choosing and cooking the lentils

Dried lentils: rinse them first, then simmer until tender but still intact, as directed in the method. Drain them well so excess cooking water does not dilute the salad.

Pre-cooked lentils: the ingredient list gives 500 g as the alternative. Use them cooked, following the recipe from the vegetable-roasting stage.

Roasting the vegetables

Vegetable pieces: keep the tomato quarters and pepper and onion slices reasonably even in size so they roast at a similar pace.

Roasting cues: the method allows 20–30 minutes at 200°C (180°C fan). Look for softened vegetables with some roasted colour, and check during cooking since ovens and tray loads can vary.

Balancing the flavours

Briny ingredients: black olives and capers bring saltiness and a sharp, savoury contrast to the roasted vegetables. Taste before adding more salt, then adjust the seasoning as needed.

Aromatic notes: oregano and garlic season the vegetables as they roast, while the olive oil helps coat them. The lentils bring a mild, earthy base to these stronger flavours.

Warm or cold serving

Warm salad: combine the lentils with the roasted vegetables, olives and capers, then serve once stirred and seasoned.

Cold salad: let the roasted vegetables cool before combining if you prefer a chilled dish. The recipe is also suitable for serving at room temperature.

What to serve alongside

As a side: serve it with grilled vegetables, bread or another Mediterranean-inspired main. Its savoury, briny flavours work well alongside simply seasoned dishes.

As a meal: pair a serving with extra vegetables or a source of protein of your choice if you want a more substantial plate.

Recipe notes & tips

• Keep an eye on dried lentils near the end of their simmer so they stay tender but hold their shape.
• Drain the lentils thoroughly before adding them to the salad.
• Cut the vegetables into similar-sized pieces to help them roast evenly.
• Taste the salad before adding extra salt because olives and capers are already salty.
• Use the pre-cooked lentil option to skip the lentil-simmering step.

Variations

• Add leafy herbs: stir in chopped parsley before serving for a fresh note.
• Use green olives: swap them for the black olives for a different briny flavour.
• Add cucumber: mix in diced cucumber once the roasted vegetables have cooled.
• Change the seasoning: use another dried herb in place of oregano to suit your taste.

Common mistakes to avoid

• Overcooking the lentils: simmer until tender but still holding their shape, then drain promptly.
• Skipping the rinse: rinse dried lentils in cold water before cooking as directed.
• Adding salt too soon: olives and capers bring saltiness, so taste the finished salad before adjusting.
• Crowding the vegetables: spread them across the oven tray so they can roast rather than steam.
• Guessing the roast time: check the vegetables between 20 and 30 minutes and take them out when nicely roasted.

How to store

Store leftovers in a covered container in the fridge and eat within 3 days. Serve cold, or reheat gently until hot throughout.

Frequently asked questions