French Lentil Salad with Grapefruit

June 3, 2021

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Are you looking for an easy, tasty way to add more lentils to your diet? This delicious French lentil salad, ready in under 25 minutes, is a powerhouse of nutrients and a perfect addition to your salad repetoire.

Plus, lentils are just so darn healthy. These little legumes are rich in protein, folate, fiber (both insoluble and soluble), iron, potassium, and manganese. In fact, a single cup of cooked lentils (about 198 g) provides approximately 18 grams of protein, which is 36% of your daily value.

I don’t know if it’s because of the unique combination of grapefruit and refreshing mint or the crunch of pumpkin seeds that keeps me coming back to this French lentil salad. It’s become a frequent choice in my kitchen, particularly during the warm summer months, thanks to its unique and refreshing flavor combination. 


  • If you follow a vegan or dairy-free diet, feel free to skip the feta cheese or opt for a vegan substitute. The salad’s flavor remains equally delightful. 
  • I suggest using green or French lentils as they retain their firm texture better than orange or red varieties.
  • Conveniently, this salad can stay fresh in the fridge for up to four days – although you’ll most likely eat it before then! 

French Lentil Salad with Grapefruit

This French Lentil Salad is an excellent option for a quick vegetarian meal. It’s nutritious, filling, and flavorful, ideal for when you need a healthy dish without much fuss.

  • Author: The Wise Consumer
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes




  • 1 cup French lentils, cooked
  • 1 grapefruit, peeled and cubed
  • 1/2 small red onion or small shallot, finely diced
  • 1 bunch fresh mint leaves, roughly chopped
  • 2 tbsp crumbled feta cheese
  • 2 tbsp pumpkin seeds


  • Juice of 1 medium lime
  • 2 tbsp olive oil
  • Salt and pepper, to taste


  1. Cook lentils as per the package instructions. Once cooked, transfer them to a medium-sized salad bowl and set aside to cool. Tip: To cool the lentils more quickly, place them in the fridge while you prepare the other ingredients.
  2. While lentils cool, cut the grapefruit in half. Use a serrated grapefruit knife to carefully cut around each segment and scoop out the flesh. Chop the segments into small, bite-sized pieces and set them aside.
  3. Peel and finely dice the onion or shallot.
  4. Roughly chop the mint leaves. Crumble the feta cheese.
  5. Once the lentils have cooled, add the grapefruit pieces, diced onion or shallot, chopped mint, feta, and pumpkin seeds to the bowl.


In a small bowl, combine olive oil, freshly squeezed lime juice, and salt and pepper. Whisk them together until the dressing is emulsified. Place dressing aside till ready to serve. NOTE: Keep the dressing aside until ready to serve. Note: Storing the dressing separately helps prevent the vegetables from becoming soggy. Simply pour it over the salad as needed.


  • Serving Size: 4
  • Calories: 183

Keywords: summer salad, lentil salad, plant-based recipe,

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