A hearty and flavorful salad featuring lentils, finely chopped broccoli, buttery Castelvetrano olives, sunflower seeds, and feta, all tossed in a zesty tahini dressing.
Why I can't shut up about this salad
- Outstanding Texture: I'm on the team that believes salads are better in chopped form. I swear that this salad would not be as good if you used whole olives and full broccoli florets. It's a texture thing and if you've never ventured into finely chopped broccoli territory, today's your day.
- Leftovers Rock Star: This salad is just as good the next day. Luckily the recipe makes A LOT, which guarantees leftovers for the next couple of days.
- Blood-Sugar Balancing: The combination of fat, fiber and protein helps keep blood-sugar steady which has been a key to my personal health journey.
Browse more ➡️ Blood Sugar-Friendly Recipes
Ingredients
The word that comes to mind when dreaming about this salad is "balance". Balance of textures with creamy, crunchy, and tender and a fabulous balance of flavors. It's also balanced nutritionally!
- Lentils: Rich in protein (about 18g per cup cooked) and dietary fiber (15g per cup), supporting digestion and keeping you full.
- Sunflower seeds & tahini: Provide additional protein and healthy fats.
- Broccoli: High in vitamin C (boosts immunity), vitamin K (supports bone health), and sulforaphane, a powerful antioxidant.
- Lemon juice & zest: Adds more vitamin C, which enhances iron absorption from the lentils.
- Castelvetrano olives: Contain vitamin E, an antioxidant that protects cells. And the juice? That adds a briny salty note that makes the dressing pop.
See recipe card for quantities.
What are the best lentils for salad?
French lentils (Lentilles du Puy) and black beluga lentils are the best choices for salad because they hold their shape after cooking and don't become mushy.
Brown or Green Lentils can also be a good option because they're common and affordable. Just make sure to only cook them until tender because they get mushy when they're overcooked. I cook them for 20 minutes on the stovetop or 6 minutes in the Instant Pot with 10 minutes of natural release for perfect salad texture.
Avoid red or yellow lentils for salads as they break down too easily. They're best for soup because they become creamy, naturally thickening the soup. They cook quickly (10-15 minutes) and create a smooth, hearty texture.
Are Castelvetrano olive the same as other green olives?
Castelvetrano olives are a type of green olive from Sicily, Italy, known for their mild, buttery flavor and crisp texture. They are often considered some of the best-tasting olives, especially for those who don’t typically like the briny or bitter taste of other varieties.
Of course, if you are an olive fan but don't have access to Castelvetrano, sub in your favorite variety.
Instructions
- Step 1: Cook the Lentils And Chop the Broccoli: Rinse uncooked dry lentils and boil them in a large pot of water for about 20–25 minutes or until tender but not mushy. Drain and set aside to cool. Then chop your broccoli nice and fine. Smaller pieces taste better, I swear!
- Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, lemon zest (if using), olive juice, tahini, minced garlic, salt, and pepper until smooth and creamy.
- Step 3: Assemble the Salad: In a large bowl, combine the cooked lentils, roasted broccoli, chopped olives, feta and sunflower seeds. Drizzle with the tahini dressing and toss to coat.
- Step 4: Serve: Feel free to eat it right away or let it sit for 15 minutes to allow the flavors to meld. This salad is delicious at room temperature or chilled and enjoyed the next day.
Hint: If you're a dressing nut like me, feel free to double the dressing and save extra for other salads through the week. It's great on mixed greens, cucumber, or tossed with cabbage for a simple slaw.
And if you love a zippy dressing, you might also dig my Caprese Chopped Salad that has a Zesty Italian lemon dressing or my Broccoli Chicken Pasta Salad.
Tips & Tricks
Mincing garlic isn't everyone's favorite task. I've found the fastest and least annoying way to mince garlic is to grate it on a microplane. It makes quick work of the job and you can use the same microplane for zesting the lemon.
If you want a shortcut, Melissa's produce makes pre-cooked lentils you can buy in the produce department and most grocery stores.
Variations
- Make it Vegan: Swap the feta cheese for crumbled plant-based feta or add avocado for creaminess.
- Extra Crunch: Toss in toasted almonds, pecans, or crispy chickpeas.
- Add More Greens: Stir in a handful of arugula or baby spinach for freshness.
- Protein Boost: Add grilled chicken, salmon, or a soft-boiled egg.
- Sweet & Savory: Mix in chopped dried apricots, golden raisins, sundried tomatoes or pomegranate seeds for a touch of sweetness.
- Spicy Kick: Add a pinch of red pepper flakes or drizzle with harissa for some heat.
Broccoli Lentil Salad with Lemon Tahini Dressing
- Prep Time: 15
- Cook Time: 20
- Total Time: 35 minutes
- Yield: 8 servings
- Category: salad
- Method: salad
- Cuisine: American
- Diet: Diabetic
Description
A hearty and flavorful salad featuring lentils, finely chopped broccoli, buttery Castelvetrano olives, sunflower seeds, and feta, all tossed in a zesty tahini dressing.
Ingredients
For the Salad:
- ½ cup uncooked dry lentils *see note for lentil varieties
- 4 cups (12 oz) raw broccoli, chopped into small pieces
- ½ cup chopped Castelvetrano olives
- ¼ cup sunflower seeds
- ½ cup (3 oz) feta cheese, crumbled
For the Dressing:
- ⅓ cup olive oil
- ¼ cup lemon juice
- ½ tsp lemon zest (optional, for extra zing)
- 2 Tbsp olive juice (from the Castelvetrano olives)
- ¼ cup tahini
- 1 garlic clove, minced
- ¼ tsp salt
- ¼ tsp black pepper
Instructions
- Cook the Lentils: Rinse the lentils under cold water. In a pot, bring 4 cups of water to a boil. Add the lentils, reduce to a simmer, and cook for about 20–25 minutes or until tender but not mushy. Drain and set aside to cool.
- Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, lemon zest (if using), olive juice, tahini, minced garlic, salt, and pepper until smooth and creamy.
- Assemble the Salad: In a large bowl, combine the cooked lentils, chopped broccoli, chopped olives, sunflower seeds. and feta. Drizzle with the tahini dressing and toss to coat. Gently fold in the crumbled feta.
- Serve: Enjoy immediately or let it sit for 15 minutes to allow the flavors to meld. This salad is delicious at room temperature or chilled and enjoyed the next day.
Notes
- If you don't want to cook the lentils, you can buy pre-cooked in the produce section at most grocery stores.
- When it comes to lentils in salads, firm varieties like French lentils, black lentils, brown or green lentils work best since they hold their shape well. Avoid red or yellow lentils, as they become too soft and mushy.
Nutrition
- Serving Size: 1 serving
- Calories: 233
- Sugar: 2 g
- Sodium: 313.5 mg
- Fat: 18.5 g
- Carbohydrates: 12.8 g
- Fiber: 4.7 g
- Protein: 7.4 g
- Cholesterol: 9.5 mg
FAQ
Yes, this salad actually improves after sitting in the fridge for a few hours or overnight. The recipe makes a lot, which guarantees leftovers for the next couple of day. Store covered in the refrigerator for up to 4-5 days. The flavors meld together and the broccoli softens slightly while maintaining its crunch.
Raw broccoli works best when finely chopped, as it maintains better texture and absorbs the dressing effectively. While some recipes call for blanched or roasted broccoli, raw broccoli provides the ideal crunch contrast to the tender lentils. The key is chopping it into small, bite-sized pieces so it's easy to eat and gets well-coated with the tahini dressing.
Substitute tahini with almond butter, cashew butter, or even hummus for a similar creamy, nutty flavor. Use the same amount and thin with extra lemon juice if needed. For a nut-free option, try sunflower seed butter or simply increase the olive oil and add a tablespoon of Dijon mustard for richness.
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Elena says
OMG i can't wait to do it, my mouth is watering just by reading the recipe and looking at those pics