Mixed Greens with Lentils & Sliced Apple Salad – A Delicious Vegetarian Lunch Idea
Looking for a light, energizing, and seriously satisfying lunch? Let us introduce you to the ultimate game-changer—Mixed Greens with Lentils & Sliced Apple Salad. This easy vegetarian dish is more than just another leafy bowl. It’s a nutrient-packed, flavor-loaded lunch that’s ready in 10 minutes flat.
With protein-rich lentils, crunchy apples, and creamy feta tossed over fresh greens and drizzled with a tangy dressing, you’re getting all the goods—fiber, vitamins, antioxidants, and taste. Whether you’re meal-prepping for the week or throwing something together on a busy day, this salad hits the sweet spot between healthy and crave-worthy.
Why You’ll Love This Lentil Apple Salad
We’re not exaggerating—this is one of those dishes you’ll find yourself craving again and again. Here’s why:
- Ready in minutes: No cooking required if you’re using canned lentils.
- Totally customizable: Add nuts, grains, or swap out the cheese.
- Satisfyingly filling: Thanks to the fiber and protein combo.
- Sweet and savory: Apples and feta make a perfect pair.
And the best part? It’s a diabetes-friendly, low-calorie, high-fiber option that supports heart health and healthy immunity—without sacrificing flavor.
What You’ll Need (Ingredient List)
You won’t need a pantry full of fancy stuff. Just a few fresh ingredients and you’re set.
- 1½ cups mixed salad greens
- ½ cup cooked lentils (or low-sodium canned, rinsed)
- 1 apple, cored and thinly sliced
- 1½ tablespoons crumbled feta cheese
- 1 tablespoon red-wine vinegar
- 2 teaspoons extra-virgin olive oil
Pro Tip: Granny Smith or Honeycrisp apples add the perfect tart-sweet crunch!
Step-by-Step: How to Make This Salad
No cooking. No fuss. No mess. Here’s how to pull this beauty together:
Step 1: Layer the Base
Start with your mixed greens—spinach, arugula, or a spring mix. Place them in a bowl or plate as your foundation.
Step 2: Add Lentils & Apples
Top the greens with your cooked lentils and half the apple slices. This combo brings texture, plant-based protein, and natural sweetness.
Step 3: Sprinkle the Feta
Add that crumbled feta. The creamy saltiness balances the apple’s sweetness and gives the salad its irresistible twist.
Step 4: Drizzle the Dressing
Whisk together red-wine vinegar and olive oil. Drizzle over the salad for that light tang that brings everything together.
Step 5: Garnish & Serve
Serve with the remaining apple slices on the side. Done and delicious!
Nutritional Breakdown (Per Serving)
Here’s why this salad is the real MVP for your health:
- Calories: 347
- Protein: 13g
- Carbs: 48g
- Fat: 13g
- Fiber: High
- Sodium: Low
Thanks to the lentils, you’re getting iron, potassium, and complex carbs for steady energy. Apples bring in vitamin C, while greens offer folate and antioxidants. And don’t sleep on olive oil—those healthy fats are great for your heart.
Ingredient Swaps & Variations
Want to switch it up or make it your own? We’ve got you.
1. Swap the Cheese
Not a feta fan? Try goat cheese, blue cheese, or vegan feta alternatives.
2. Add Crunch
Toss in walnuts, pecans, or sunflower seeds for texture and healthy fats.
3. Sweeten it Up
Add dried cranberries or a drizzle of honey for a touch of sweetness.
4. Grain Bowl It
Throw in quinoa, bulgur, or farro to bulk it up into a heartier meal.
Meal Prep Tips
If you’re prepping for the week, here’s how to keep it fresh:
- Store dressing separately to avoid soggy greens.
- Use a firm apple (like Fuji or Honeycrisp) to prevent browning.
- Keep lentils chilled, and assemble when ready to eat.
- Mason jars work great—start with dressing at the bottom, then lentils, apples, cheese, and greens on top.
Why Lentils & Apples Make a Superfood Pair
Let’s talk synergy. Lentils are low-fat, cholesterol-free, and packed with plant-based protein. Apples add digestive-friendly fiber, natural sweetness, and hydration.
Together, they help:
- Balance blood sugar
- Support gut health
- Improve heart function
- Keep you full longer
This Salad vs. Your Typical Lunch
Let’s be real—many lunch options leave us in a food coma. Burgers, wraps, even heavy rice bowls spike blood sugar, and you’re dragging by midafternoon.
This mixed greens with lentils & sliced apple salad is different. It’s:
- Low-glycemic and won’t cause an energy crash
- High in fiber and keeps you full
- Nutrient-dense without being calorie-heavy
It fuels you, not fills you up with junk.
Final Thoughts: Your New Favorite Lunch is Here
We all need that one go-to meal we can whip up fast, feel good about eating, and actually enjoy. This Mixed Greens with Lentils & Sliced Apple Salad is that meal. It’s light yet satisfying, simple yet elegant. With every bite, you’re feeding your body and pleasing your taste buds.
Try it once, and we’re pretty sure you’ll be adding it to your weekly lunch rotation. Bookmark this recipe. Share it with your salad-loving bestie. Or better yet, prep a double batch and savor it for days.
FAQs
What type of lentils work best for this salad?
Brown or green lentils hold their shape best. Avoid red lentils—they tend to get mushy.
Can I use canned lentils?
Yes! Just choose low-sodium ones, drain, and rinse them before adding.
What apples are best for this recipe?
Crisp varieties like Honeycrisp, Fuji, or Granny Smith work beautifully here.
Is this salad good for weight loss?
Absolutely. It’s high in fiber and protein, keeping you full without extra calories.
Can I make this vegan?
Just skip the feta or use a dairy-free version. Everything else is plant-based.
How long does it stay fresh?
When stored properly with the dressing separate, it stays fresh for up to 3 days.
What dressing alternatives can I try?
Balsamic vinaigrette, lemon-tahini dressing, or even a light apple cider vinaigrette work well.