Made with a combination of sweet peaches, salty feta, and aromatic basil, this cold lentil salad comes together in minutes and is packed full of delicious flavors.

Cold lentil salad with peaches and feta in a white bowl on a blue background with a glass of water, and cherry tomatoes — This delicious cold lentil salad with peaches and feta comes together in 10 minutes and offers a balance of sweet and savory flavors.

I’m on a lentil kick at the moment. A couple of weeks ago, one of our girls was going through a teething spell and the poor thing sobbed hysterically every time she put anything vaguely chewy in her mouth. Trying to think outside the box, I made dhal and both of our little ladies loved it, which reignited my passion for lentils. Since then, I’ve made lentils maybe half a dozen times including more dhal, and several variations of this cold lentil salad recipe. Lentils don’t get much ‘air time’ but they’re wonderfully versatile, packed full of nutrition, and incredibly affordable.

What Are Lentils?

Lentils are part of the legume family and a pulse. Legume is a broad term for the plants, fruits, and seeds of the Fabaceae or Leguminosae family. Pulses are the edible seeds from the legume family – and lentils fall under that definition. Although there are similarities between lentils and beans, lentils are not considered a bean.

Lentils come in several varieties including brown, green, red/yellow, beluga, and Puy lentils, with each offering a slightly different flavor.

Nutrition Value of Lentils

Lentils might be tiny, however, they are a mighty source of nutrition. A cup of cooked lentils provides 230kcal, 18g of protein, and a whopping 16g of fiber (roughly half of the daily recommendation!). Consuming adequate fiber appears to be helpful for colorectal cancer prevention, constipation relief, cholesterol control, microbiome health, and blood sugar regulation, although few people meet the daily recommendation [1]. Along with being a bountiful source of fiber, lentils contain very little saturated fat, a pro-inflammatory type of fat that is linked with elevated cholesterol, among other things [2].

One of the most impressive things about lentils is that they offer an abundance of micronutrients including iron, folate and other B vitamins, magnesium, phosphorus, potassium, zinc, copper, and manganese. Here is the nutrition breakdown for lentils per one cup serving:

Calories: 230
Protein: 17.9 grams
Carbohydrates: 39.9 grams
Fiber: 15.6 grams
Sugars: 3.6 grams
Fat: 0.8 grams
Saturated Fat: 0.1 grams
Cholesterol: 0 mg
Sodium: 4 mg
Iron: 37% DV
Folate (Vitamin B9): 90% DV
Magnesium: 18% DV
Phosphorus: 28% DV
Potassium: 21% DV
Zinc: 17% DV
Copper: 25% DV
Manganese: 49% DV
Thiamin (Vitamin B1): 22% DV
Pantothenic Acid (Vitamin B5): 13% DV
Vitamin B6: 18% DV

Lentils are gluten-free, dairy-free, vegetarian, and vegan-friendly, and appeal to a wide variety of dietary restrictions. That said, those on a low FODMAP diet need to watch their portion size of lentils and limit to 1/4 cup per serving. Like beans, lentils are rich in galactooligosaccharides (GOS), a type of carbohydrate that can proliferate gas, bloating, and GI discomfort in some people.

Pros and Cons of Canned Lentils

This recipe calls for canned lentils and I’m a big fan for a couple of reasons.

Pros of Canned Lentils

Canned lentils are affordable, shelf-stable, and readily available. They can be eaten straight from the can and are a quick and easy source of protein.

Cons of Canned Lentils

Some canned lentil products are rich in sodium with up to 800mg per can. I used a no-added salt variety to keep the sodium content of this recipe within reason.

The other big con of canned lentils is that a small percentage of manufacturers use bisphenol A (BPA) – an endocrine disruptor – in the can lining. Although it’s relatively rare to find BPA in cans these days it’s worth double-checking the label for ‘BPA-free lining’ or ‘Non-BPA lining’.

Ingredient Substitutions For Cold Lentils Salad with Peaches and Feta

I’ve made this recipe several times now and it’s a delicious blend of hearty, creamy, salty, and sweet. Unlike other salads, it’s filling enough to be served as a main or a side, and makes a great addition to summer picnics and barbecues.

Here a few ingredient substitutions that work well in this recipe:

Peaches can be substituted for nectarines or strawberries.
Canned lentils can be swapped for cooked lentils (from dry) or vacuum-sealed cooked lentils. Brown, green, or black lentils work best in this recipe. Red and yellow lentils don’t hold their shape as well and are better for soups and stews.

Happy noshing!