+ Well Nourished | Puy Lentil Salad

Puy Lentil Salad

This is a fast and versatile, high fibre, healthy lentil salad.  It is a great accompaniment to just about any protein, or a meal in itself.

Why is it so good?
The puy lentils (also called french lentils) are a great pantry staple as they have a long shelf life, don’t need to be soaked (though I still do, even if just for a few hours) and cook quickly.  They are a great source of fibre and vegetarian source of protein.  They have an impressive mineral content including iron.  Combined with the seeds, they form a ‘complete’ protein source.  The parsley and tomatoes contain antioxidants and health giving plant chemicals.  The lemon and lemon zest enhance immune health and the olive oil assists in the absorption of fat-soluble vitamins.

Serves 4-6


200gram (1 cup) of puy lentils, cooked
1 red onion, halved and sliced
10 cherry tomatoes, halved
Small bunch of flat-leaf parsley, leaves picked
¼ cup of sunflower seeds toasted
100gram of feta cheese, crumbled

1 lemon, zest, and juice
¼ cup of extra virgin olive oil
1 tablespoon of red wine or chardonnay vinegar
Sea salt and pepper to taste


  1. Combine all ingredients in a salad bowl and toss well to coat in the dressing.
  2. Leftovers will keep in an airtight container, refrigerated for a few days.


Dairy free
Leave out the feta.  You might like to substitute with raw or toasted cashew nuts or a drizzle of tahini.

More substantial
I love a can of tuna mixed through leftovers for a fast, healthy lunch.

You can post a comment or question below!


All of the content here at Well Nourished is FREE to assist you to be the healthiest you can be.  But you can help me to build a healthier world, please  Share this post with a friend Share this post with a friend.

You can also support my work by purchasing my ebook “Rise and Shine” – more details HERE or “The Well Nourished Lunchbox” – more details HERE.

Image 2

Kind words…

“I downloaded your ebooks after hearing you speak at the Health and Wellness Summit in Melbourne. Love them, life changing… Don’t stop! Thank you for getting the whole food message out there, I certainly heard it.” Melanie

“I love your ebooks, I have all three of them now and they are now my only go to receipe books. They are simple, wholesome and taste great. THANK YOU!!! I have spent alot of money on courses about healthy eating and recipe books but your books have covered it all and my little man enjoys the snacks etc. Wish I would have found you earlier “. Brooke

“I just want to say a huge thank you for your amazing website and information. I’ve never liked cooking and never got excited by my ‘healthy’ cooking. My husband is even worse and if he could, he would just eat beacon and eggs every morning and steak every night. He hardly ate any veggies. Since I found your website I have gone through almost every recipe. My husband is loving every meal as well – even meat free Monday, and he’s taking left-overs to work for lunch (honestly, who thought that could be so hard?!)” Rose

“You have truly helped me and my family to lead a healthier lifestyle. I’ve been referring to your page every few days, very inspiring, so thank you!” Emily

“Thank you very much for your awesome website & facebook page posts, you have motivated & inspired me heaps!” Fiona

“Just discovered your site 3 weeks ago, its been a great help with kids lunches for back to school, thanks so much!” Ange

“What a fantastic blog filled with so many great recipes and information!” Carla

“I just wanted to let you know that you have absolutely inspired me to a better way of eating, I’ve been making my shopping lists based on recipes you’ve shared and am educating my kids with the reasons behind different foods and why they are good etc! This page has become my little bible hehe! Thank you so much for all the detail you give. It’s absolutely wonderful!” Sky

FREE Newsletter

Register to receive:

  • FREE Chocolate Ebook
  • Weekly whole food recipes
  • Practical health and nutrition tips
  • Subscribers only special offers

Sign up for our Newsletter

* indicates required