Go Back
A hand is holding a bowl of lentil sunflower feta salad

Feta Spinach Lentil Salad with Sunflower Seeds

Jackie Silver MHSc, RDJackie Silver MHSc, RD
4 from 1 vote
Total Time 20 mins
Course Main Course, Salad
Cuisine Vegetarian
Servings 6 servings



  • 4 cups lentils (approx. 2 cans)
  • 2-3 carrots, peeled and chopped
  • 1/2 red onion, diced
  • 1-2 red peppers, chopped
  • 1/2 cup fresh parsley, chopped
  • 3/4 cup toasted sunflower seeds
  • 1 block feta cheese, crumbled (approx. 1.5 cups)
  • 4-5 cups spinach leaves (argula or chopped kale)
  • Ground black pepper, to taste
  • 4-6 hard boiled eggs, chopped Optional (for extra protein)


  • 2 tbsp red wine vinegar
  • 1 tbsp dijon mustard
  • 1/3 cup olive oil
  • 1 garlic clove, finely chopped
  • spices Optional


  • Rinse the lentils from the can.
  • Add the carrots, onion, pepper, spinach leaves, and parsley.
  • Toast the sunflower seeds (if they are raw), and add them to the salad along with the crumbled feta cheese.
  • Add the chopped, hard boiled eggs, if using.
  • Add some black pepper to taste. Prepare the dressing. Add the dressing to the salad when ready to serve.
  • Store in the fridge for 3-5 days.


Mix all ingredients together (including dressing, eggs, and feta cheese) if you are planning to finish it in 1-2 days. If making it as a meal prep dish to last 3-4 days, I suggest preparing the dressing in a separate container and chopping the feta cheese and storing in a separate container to avoid the salad going soggy. Boil the eggs in one batch, store in fridge with the shell on and remove the shell and chop up the egg when you plan to eat the salad. Store the spinach leaves separately as well.
Keyword calcium, feta, fibre, lentil, meal prep, one bowl recipe, salad, sunflower, sunflower seeds, vegetarian