Recipe description
April 7, 2026
Greek Lentil Salad with Olives and Parsley
A fiber-rich, flavorful Greek lentil salad for gut-friendly meals.
Vegan
Vegetarian
Plant Based
85%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from lentils and herbs.
- Includes polyphenol-rich olives and parsley for flavor and gut-health relevance.
- Balanced with protein, healthy fats, and plant-forward ingredients.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Lentils
16
tablespoon
Olive
12
piece
Parsley
4
tablespoon
Instructions
1
Rinse and cook lentils according to package instructions until tender, then let cool.
2
Chop the olives, parsley, cucumber, tomato, and red onion.
3
In a large bowl, combine cooked lentils, chopped vegetables, olives, and parsley.
4
Drizzle with olive oil and lemon juice, then season with salt and pepper.
5
Toss everything together until well mixed and serve immediately or chill before serving.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
16 g
Protein
42 g
Carbohydrates
12 g
Fiber
5 g
Sugar
18 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
What are the key ingredients in this Greek Lentil Salad?
Lentils, olives, and parsley are the stars, with olive oil, lemon juice, and other vegetables or herbs as desired.
Is this dish vegan/vegetarian?
Yes, it’s plant-based.
Is it gluten-free?
Yes, naturally gluten-free unless you add gluten-containing toppings.
How do I cook the lentils for this salad?
Rinse lentils, simmer in water until tender (time varies by type), then drain and cool before mixing.
How long does it keep in the fridge?
Up to 3–4 days in an airtight container.
Can I prepare it in advance?
Yes. Cook and cool the lentils, chop olives and parsley, and store; mix before serving for best texture.
Can I customize with other vegetables or proteins?
Yes—add cucumber, tomatoes, peppers, or roasted vegetables; you can also mix in chickpeas or quinoa for extra protein.
What are the main nutritional benefits?
Lentils provide protein and fiber; olives contribute heart-healthy fats and polyphenols; parsley adds vitamins.
Are olives high in sodium?
Olives can be salty; rinse or choose lower-sodium varieties, and balance with lemon juice and herbs.
How should I serve it?
Serve cold or at room temperature as a light lunch or side.
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