High-Protein Lentil Salad (Masoor Dal Salad)
Jun 06, 2024, Updated Jun 17, 2024
This easy protein packed lentil salad has masoor dal (brown lentils) tossed with veggies, feta cheese and topped with a creamy Greek yogurt dressing. It's perfect for summer lunches and picnics!
This post may contain affiliate links. Please read our disclosure policy.
I love this hearty protein packed vegetarian lentil salad! Boiled whole masoor dal (brown lentils) with lots of onions, peppers, cucumber, fresh herbs tossed with a creamy Greek Yogurt dressing. So refreshing, great for summers picnics and lunches!
Salads are my go to for easy lunches during summer with the Mediterranean Chickpea Salad being my absolute favorite. I make a variation of it almost every week for lunch. But when I need some change, I make this masoor dal salad. It’s refreshing, easy to make and protein packed!
Why I Love This Recipe
Growing up, I always thought salads are boring. Because basically in India, the definition of salad was limited to just sliced onions, tomatoes and cucumbers. Of course this was in the 90s and things have changed but you get the picture!
It’s only later in life that I was introduced to salads that were packed with textures, flavors and so much more! Being a vegetarian, chickpeas, lentils, beans, tofu are my go to base for salads. They are like a blank canvas, you then load them up with things and top with your favorite dressing for a satisfying meal.
- This masoor dal salad is a favorite because it doubles up on the protein quotient with the lentil and then the Greek yogurt dressing.
- You can boil the lentils in advance and store in the fridge for 3 to 4 days, so it’s great for meal prep.
- The dressing can also be made in advance and stored in the refrigerator for up to 3 days.
- This salad is great for office lunches, summer picnics, potlucks and more!
- You can cut short the process by using pre-cooked brown lentils that you find at grocery stores.
Let’s Make This Masoor Dal Salad!
- Start by rinsing 1/2 cup of whole masoor dal with water. Add the dal to the steel insert of the Instant Pot and add 1/2 cup water. Press the manual/pressure cook button and pressure cook on high pressure for 7 to 8 minutes. Let the pressure release naturally. The dal needs to be cooked yet a little firm. Since we are making this for a salad, the lentils need to be a bit on the firmer side. Drain the cooked lentils using a strainer.
- Chop all the vegetables needed for the salad. I used 1 medium red onion, 1 medium green pepper, 1 medium red pepper and 1/4th of a large cucumber. Then transfer all the chopped vegetables to a large salad bowl.
- Make the Greek yogurt dressing next. To a mason jar, add 1/2 cup Greek yogurt (you can do full fat of low fat that’s up to you), along with 2 tablespoons olive oil, 1 tablespoon honey, 1/4 teaspoon dijon mustard, 1/2 teaspoon za’atar, 1 tablespoon tahini, juice of 1/2 lemon, 1-2 minced garlic cloves, salt and pepper to taste. Close the jar and then shake vigorously to combine everything together. You can 1 to 2 tablespoons of water to thin out the dressing if it is too thick for your liking. The thickness will depend on the type of Greek yogurt you use.
- Add the boiled dal to the salad bowl along with 2 tablespoons fresh mint (or use any herb of choice) and 2 tablespoons crumbled feta cheese. Adding cheese is optional but I do love it in my salad. Top with dressing, 1 tablespoon at a time and add only as much as you like for the salad. Store the leftover dressing in the refrigerator and use later. Top with crunchy corn strips and enjoy!
Manali’s Tips
- Top the salad with crunchy chickpeas (which I make in the air fryer) to add even more protein to the salad! If you are not a fan of crunchy corn strips, you can add croutons, pepitas!
- If you don’t have za’atar, you can use dried oregano or sumac with some toasted white sesame seeds.
High-Protein Lentil Salad (Masoor Dal Salad)
Ingredients
For The Salad
- ½ cup masoor dal sabut brown lentils
- 1 cup water to pressure cook the dal
- 1 medium red onion chopped
- 1 medium red pepper chopped
- 1 medium green pepper chopped
- ¼ cucumber chopped
- 2 tablespoons mint chopped or use parsley
- 2 tablespoons feta cheese crumbled
- corn strips, croutons for topping
For The Dressing
- ½ cup Greek Yogurt
- 2 tablespoons olive oil
- 1 tablespoon honey
- ¼ teaspoon dijon mustard
- ½ teaspoon za'atar
- 1 tablespoon tahini
- ½ lemon juice of
- 1-2 garlic cloves minced
- salt to taste
- ground black pepper to taste
- 1-2 tablespoons water as needed
Instructions
- Boil masoor dal (brown lentils) with 1 cup of water in the instant pot on high pressure for 7 to 8 minutes. Let the pressure release naturally. Drain the lentils using a colander. The lentils should be a little firm to bite.
- Chop all the vegetables- onions, peppers, cucumber and add to a large bowl. To the same now add the boiled dal along with chopped mint and crumbled feta cheese.
- Make the dressing by mixing together all the ingredients listed under "for the dressing". Add a little water only if the dressing seems too thick. This does make more dressing that you need for the salad, Leftover dressing will stay good in the fridge for 2-3 days.
- Pour as much dressing as you want over your salad. I recommend starting with 2 tablespoons, taste test and then add more as needed. Top with something crunchy- corn strips, pepitas, crunchy chickpeas, croutons or whatever you fancy. Enjoy!
Notes
- You can use goat cheese in place of feta cheese.
- You will not the need the entire jar of dressing. Store leftovers in fridge for 2 to 3 days. You can use the dressing on roasted veggies, on wraps and more!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Dal is a good source of protein.The dish is good for me.
Glad you like it!
Looks delicious! ♥️
Nancy von Kochtheke.de