Lentil Salad with Pesto Dressing is a bright, healthy bowl you can eat any day. It mixes tender lentils with fresh herbs, crunchy seeds, and a green pesto made with pine nuts and garlic. The salad is a healthy version of a classic grain bowl. It gives you protein, fiber, and a lot of fresh flavor. This salad is great for meal prep and fits well into a balanced plan for people who want a lighter option. For an easy drink to pair after a meal that helps digestion, try this aloe vera digestive juice recipe.

WHY YOU WILL LOVE THIS RECIPE

You will love this recipe because it is simple, tasty, and good for a busy life. It comes together fast and stores well. It is a lighter option that still feels full and satisfying. Lentils are a plant protein that keeps you full and helps steady blood sugar, so this salad can be diabetic-friendly when eaten in balanced portions. It is also gluten free and a great choice if you want a high protein meal that is also rich in fiber. If you want a warm plate with a lean protein, try serving it next to a plain grilled recipe like lemon chicken breasts recipe for a full meal.

This dish works for many goals: it is a lighter option for dinner, a healthy version of a pesto salad, and a good for weight loss choice when you watch portion size. It is also great for meal prep because it keeps well and tastes even better after a few hours in the fridge.

HOW TO MAKE Lentil Salad with Pesto Dressing

Follow simple steps to make this colorful salad. The pesto is green, fresh, and easy to blend. The salad stays bright and ready to eat. Read the full method below.

EQUIPMENT NEEDED

Large mixing bowl
Blender or food processor
Cutting board and knife
Spoon or tongs for tossing
Measuring spoons and cups

Ingredients You’ll Need :

1 can brown or green lentils, drained and rinsed, 1 small red onion, finely chopped, 1 handful chopped lettuce, 1 small cucumber, diced, 1 tomato, diced, 1/3 cup fresh dill, chopped, 1/3 cup fresh parsley, chopped, 1/3 cup pumpkin seeds, 1 handful spring onion, 1/3 cup toasted pine nuts, 2 cloves garlic, 1/3 cup olive oil, juice of 1/2 lemon, salt to taste, 2 to 3 tbsp water to thin the sauce

STEP-BY-STEP INSTRUCTIONS :

Dice the cucumber and tomato, chop the red onion and lettuce. Place in a large mixing bowl with the drained lentils. In a blender or food processor, combine spring onion, dill, pine nuts, garlic, olive oil, lemon juice, and a pinch of salt. Blend until smooth, adding water as needed to reach your desired consistency. Add the chopped parsley and dill to the salad bowl. Pour over the pesto dressing and toss gently to coat everything evenly. Sprinkle pumpkin seeds on top just before serving for a nutty crunch. Enjoy.

HOW TO SERVE Lentil Salad with Pesto Dressing

Serve this salad chilled or at room temperature. Use a bowl or a shallow plate. For portion control, aim for about 1 to 1.5 cups per person as a side, and 2 cups as a main. This is a balanced dish with protein and fiber, so a smaller portion goes a long way. A small side of plain Greek yogurt or a lemon wedge is a good addition.

Healthy serving ideas:

As a main: 2 cups with a side of steamed vegetables.
As a side: 1 cup with a small portion of grilled fish or chicken.
For meal prep: pack 1.5 cups in a container with dressing on top and seeds in a small separate bag to keep them crunchy.
For weight control: pair one serving with a leafy green salad and no bread.

This salad is a high protein meal when paired with grilled chicken or a hard-boiled egg. It is also a good choice if you want a low calorie dinner that still fills you up. Try pairing with this chicken caesar pasta salad alternative when you want a different meal for the week, or keep it simple with steamed greens.

STORAGE & FREEZING : Lentil Salad with Pesto Dressing

Store the salad in an airtight container in the fridge for up to 4 days. Keep any extra pesto in a small jar on top of the salad or in a separate container to keep the greens fresh. Do not freeze the salad with lettuce or cucumber — they get watery when thawed. You can freeze the pesto by itself in an ice cube tray for up to 3 months; pop out cubes to thaw and stir into fresh lentils or roasted vegetables.

Tips:

Keep pumpkin seeds or nuts separate until serving to keep them crunchy.
For meal prep, store dressing in a small jar and the salad in a larger container. Combine when ready to eat.

SERVING SUGGESTIONS

This salad pairs well with simple sides that keep a meal balanced. Try a small piece of grilled fish, a hard-boiled egg, or a light soup. For a balanced plate, add steamed broccoli or roasted carrots. A slice of whole grain bread works if you want more carbs, but for a low carb option, serve with extra greens or roasted cauliflower.

You can also make this a filling lunch bowl by adding a lean protein like grilled chicken; it pairs perfectly with this chicken caesar pasta salad as an alternate meal idea for your weekly plan.

VARIATIONS

Healthier version: Use 2 tablespoons olive oil instead of 1/3 cup and add plain low-fat Greek yogurt (2–3 tbsp) to the pesto for creaminess with less oil. This keeps flavor but lowers calories and makes a healthy version of the dressing.
High-protein or low-carb version: Replace the lentils with chopped grilled chicken or shredded turkey to make a higher protein and lower carb salad. You can also add canned tuna or boiled eggs to boost protein. This turns the salad into a true high protein meal for muscle repair or a low carb plan.
Air fryer or oven-baked version: Roast the pumpkin seeds or cut vegetables in the air fryer or oven. Toss diced bell pepper and zucchini with a little oil and roast at 400°F for 10–12 minutes in the oven or 8–10 minutes in the air fryer. Add warm roasted veggies to the lentil salad for a warm twist. You can also toast the pine nuts in a skillet or in the oven until golden for more flavor.
Vegan version: Keep the recipe as is but use extra pine nuts and nutritional yeast in the pesto to add a cheesy note without dairy.

These ideas let you make the salad fit your goals — whether you want a lighter option, a high protein meal, or a low carb swap.

FAQs

Q: Is this salad good for weight loss?
A: Yes. Lentils supply fiber and protein that help you feel full. Choosing a moderate serving and using the dressing sparingly makes this salad good for weight loss.

Q: Is this recipe diabetic-friendly?
A: It can be. Lentils have a low to medium glycemic load and the fiber helps slow sugar rise. Watch portion size and avoid adding sugary sides. Pair with lean protein for a balanced meal.

Q: How long does the salad last in the fridge?
A: The salad stays fresh for up to 4 days if stored in an airtight container and if dressing is kept separate. Add seeds at serving time for crunch.

Q: Can I freeze the pesto?
A: Yes. Freeze pesto in ice cube trays for up to 3 months. Thaw a cube in the fridge or at room temperature before mixing into fresh salad.

Q: Can I make this salad ahead for meal prep?
A: Yes. The salad is great for meal prep. Keep the dressing in a small jar and the seeds in a separate bag. Combine when ready to eat.

Q: Is this salad gluten free?
A: Yes. All main ingredients are naturally gluten free. Check labels on canned lentils and pine nuts if you have a strong sensitivity.

MAKE-AHEAD TIPS FOR Lentil Salad with Pesto Dressing

Cook or buy canned lentils and keep them drained and cool in the fridge.
Make the pesto ahead and store in a jar. It will keep 3–4 days in the fridge or freeze in cubes.
Chop vegetables and herbs and store them in a sealed container. Pull them out to toss with lentils when you eat.
Pack the salad in meal prep containers with dressing on top or in a small jar. Keep seeds separate. This recipe is great for meal prep and fits busy weeks.

Lentil Salad with Pesto Dressing