Lentil and Roasted Vegetable Salad

December 21, 2023

Written by Fay Nutrition & Dietetics

Medically reviewed by Suzanna Thoe, RD

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Servings: 4

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes


  • 1 cup dried green or brown lentils, rinsed and drained
  • 2 medium carrots, diced
  • 2 bell peppers (any color), diced
  • 1 medium zucchini, diced
  • 1 red onion, diced
  • 4 cloves garlic, minced
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 teaspoon dried rosemary or thyme (or a mix of both)
  • Salt and freshly ground black pepper, to taste
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon Dijon mustard
  • 4 cups mixed salad greens (like arugula, spinach, or kale)
  • 1/4 cup feta cheese, crumbled (optional)
  • 2 tablespoons chopped fresh parsley or cilantro


  1. Roast the Vegetables: Preheat your oven to 425°F (220°C). In a large mixing bowl, toss the diced vegetables with 2 tablespoons of olive oil, minced garlic, herbs, salt, and pepper. Spread them out on a baking sheet in a single layer. Roast for about 25-30 minutes or until vegetables are tender and slightly browned. Stir occasionally to ensure even cooking.
  2. Cook the Lentils: While the vegetables are roasting, place the lentils in a pot with 2.5 cups of water. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes, or until lentils are tender but still hold their shape. Drain any excess water and season with a pinch of salt.
  3. Prepare the Dressing: In a small bowl, whisk together balsamic vinegar, Dijon mustard, the remaining 1 tablespoon of olive oil, salt, and pepper to taste.
  4. Assemble the Salad: In a large bowl, combine the roasted vegetables, cooked lentils, and salad greens. Drizzle with the dressing and toss to combine. If using, sprinkle crumbled feta cheese on top.
  5. Serve: Garnish with fresh parsley or cilantro. Serve the salad warm or at room temperature.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.

Nutrition Facts (per Serving)
  • Calories: 280
  • Protein: 12g
  • Carbohydrates: 40g
  • Dietary Fiber: 15g
  • Sugars: 8g
  • Fat: 9g
  • Saturated Fat: 1.5g (without feta)
  • Cholesterol: 5mg (with feta)
  • Sodium: 140mg

Please note: These nutritional values are estimated based on the ingredients used. For a more accurate nutritional breakdown, it's recommended to use a specific nutritional calculator or software.

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Fay Nutrition & Dietetics

Written by Fay Nutrition & Dietetics

Fay Nutrition & Dietetics is elevating the role that food plays in our healthcare system by making nutrition therapy by a board-certified Registered Dietitian more accessible and affordable. People meet with a nutrition expert paid for by their health insurance and see progress across a number of health conditions: diabetes, eating disorders, heart disease, and many others.

Suzanna Thoe, RD

Medically Reviewed by Suzanna Thoe, RD

Suzanna is a Board Certified and Licensed Registered Dietitian. She completed her Bachelor of Science degree at Purdue University and completed her clinical internship and Masters of Business Administration at Dominican University. Suzanna has been a RD for almost 4 years and helps her clients understand the ‘why’ behind science-backed action items to move them towards their goals.