ZUCCHINI AND FETA LENTIL SALAD
This vibrant zucchini and feta lentil salad contains tender green lentils with smoky grilled courgette slices, creamy feta and fresh mint for a delightfully textured dish. A lemon herb dressing adds zesty brightness while peppery rocket brings leafy crispness. Each mouthful of zucchini and feta lentil salad combines earthy pulses, tangy cheese and aromatic herbs, creating a perfectly balanced flavour profile. This lentil salad is ready in 15 minutes, which suits busy weekdays, al fresco lunches or dinner sides. This nutritious and light salad delivers plant-based protein and fibre alongside refreshing greens. This zucchini and feta lentil salad is versatile and easily scalable, which makes it an elegant starter, picnic staple or quick meal on its own.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Prepared in Advance
OCCASION/HOLIDAY
Spring, Summer, Picnic
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegetarian, Healthy, High Fibre, Quick & Easy
DISH TYPE
Salad
INGREDIENTS
- 2 tablespoons lemon herb dressing
- ½ cup cooked green lentils
- ¼ cup grilled courgette (zucchini), sliced
- 2 tablespoons feta cheese, crumbled
- 1 tablespoon chopped mint
- ¼ cup rocket
FULL NUTRITIONAL INFORMATION
- Energy: 295 kilocalories
- Protein: 14 grams
- Carbohydrate: 28 grams
- Fat: 14 grams
- Saturated Fat: 5 grams
- Fibre: 8 grams
- Sugar: 3 grams
- Sodium: 380 milligrams
PREPARATION
- Fluff The Lentils: Place ½ cup of warm, cooked green lentils in a bowl and use a fork to separate any clumps, ensuring each lentil stays whole.
- Drizzle The Dressing: Pour 2 tablespoons of lemon herb dressing over the lentils. Stir gently in a folding motion until every lentil is coated.
- Add Courgette: Arrange ¼ cup of grilled courgette slices on top. Fold through once to distribute smoky courgette flavour without breaking the slices.
- Fold In Feta: Crumble 2 tablespoons of feta cheese by hand and sprinkle evenly over the salad. Fold gently to create creamy pockets.
- Mix In Mint: Finely chop 1 tablespoon of fresh mint leaves, removing any tough stems. Sprinkle over the salad and fold through once to infuse herb freshness.
- Toss The Rocket: Add ¼ cup of rocket leaves and use salad servers to fold lightly, ensuring the leaves stay crisp and vibrant.
- Season If Needed: Taste the salad. If desired, add a pinch of sea salt or a twist of black pepper, bearing in mind the dressing and cheese are already seasoned.
- Rest Briefly: Allow the salad to stand for two minutes. This brief rest allows flavours to meld while preserving texture.
PREP TIME
10 minutes
COOKING TIME
0 minutes
TIPS
- Cook Lentils Perfectly: Simmer green lentils until just tender, then drain well to prevent sogginess.
- Grill Courgette Evenly: Slice courgette thinly and char on a hot grill or griddle pan for smoky flavour.
- Pat Ingredients Dry: Remove excess moisture from courgette and lentils to help the dressing adhere.
- Use Fresh Herbs: Chop mint just before assembly to preserve its bright aroma.
- Dress Gradually: Add half the dressing first, taste, then add more to avoid overdressing.
- Toss Lightly: Fold ingredients gently to keep rocket leaves intact.
VARIATIONS
- Grain Swap: Use cooked farro or pearl barley instead of lentils for a different texture.
- Cheese Change: Replace feta with crumbled goat cheese or halloumi cubes.
- Herb Twist: Add chopped parsley or basil alongside mint for extra depth.
- Nutty Crunch: Stir through 1 tablespoon of toasted pine nuts or almonds.
- Veg Boost: Fold in 2 tablespoons of roasted red peppers or peas for colour and sweetness.
PREPPING AND STORAGE
- Fridge: Store the salad in an airtight container for up to two days. Keep the rocket separate if storing longer, then add just before serving.
- Freezer: Not recommended because freezing alters the texture of lentils and greens.
