High-Protein Vegan Mediterranean Salad
If you’re craving a Mediterranean salad that’s not just healthy but also packed with plant-based protein, this is the one. It’s light, refreshing, and filling enough to be a full meal, thanks to a powerhouse combo of lentils, quinoa, and my homemade vegan tofu feta.
This isn’t just another side dish. This is your new go-to vegan meal prep salad, perfect for lunch, dinner, or whenever you need something fresh, satisfying, and flavorful.
Why You’ll Love This Mediterranean Salad
This salad checks all the boxes:
- High-protein
- Totally vegan
- Meal prep-friendly
- Fresh and flavorful
- Homemade dairy-free tofu feta
It’s built on a base of cooked lentils and quinoa, both loaded with plant-based protein and fiber, then tossed with crisp cucumber, juicy cherry tomatoes, red onion, kalamata olives, and tons of fresh herbs like parsley and mint. A garlicky red wine vinaigrette ties it all together, and arugula adds a peppery bite if you’re feeling extra. Top it off with my tangy tofu feta for that classic Greek-inspired flavor, minus the dairy.
A Healthier, Heavier-Hitting Mediterranean Salad
A lot of traditional Mediterranean salads are veggie-heavy (which we love), but they don’t always fill you up. That’s where the quinoa and lentils come in. Together, they make this a quinoa Mediterranean salad and a lentil salad recipe rolled into one, high in protein, iron, and fiber.
And the tofu feta salad element? Game-changer. My homemade version is marinated with garlic, vinegar, and herbs to give you that crumbly, tangy, Greek-style vibe, without the dairy or weird store-bought aftertaste.
Great for Meal Prep
This vegan Mediterranean salad holds up beautifully in the fridge, making it ideal for make-ahead meals. The flavors only get better as everything marinates together, especially with that bold vinaigrette and briny olives working their magic.
You can serve it cold, as-is, or bulk it up by tossing it over arugula with a drizzle of olive oil and lemon. It’s also incredible as a filling in wraps or as part of a larger Mediterranean bowl.
If you make this high-protein vegan mediterranean salad, don’t forget to post a picture to Instagram, tag me @chefsummerstorm, and #gardengrub so I can see your recreation!
High-Protein Vegan Mediterranean Salad
Ingredients
- 2 cups lentils, cooked and cooled
- 2 cups quinoa, cooked and cooled
- 2 cups cucumber, small diced
- 2 cups cherry tomatoes, quartered
- 2/3 cup red onion, small diced
- 1 cup kalamata olives, halved
- 1/2 cup fresh parsley, roughly chopped
- 1/2 cup fresh mint, thinly sliced (chiffonade style)
- 1/4 cup extra virgin olive oil
- 1/4 cup red wine vinegar
- 2 tbsps garlic cloves, peeled and minced
- 1 tbsp kosher salt
- 2 tsp ground black pepper
- *Optional: arugula
- *Optional: homemade vegan tofu feta
Instructions
- Add all ingredients to a large mixing bowl and gently toss to combine evenly.
- Enjoy right away, or let it rest for a few hours to let the flavors meld- it only gets better!
- If you want to bulk it up, toss arugula with olive oil, lemon juice, salt, and pepper, then top it with the Mediterranean salad. For a simpler option, just mix the arugula directly into a portion of the salad. Finish by topping everything with my homemade vegan tofu feta!
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