Name: Sweet and Spicy Lentil and Garbanzo Bean Salad
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Ingredients: 1 Package of Trader Joe’s Steamed Lentils; 1 Can Garbanzo beans (drained and rinsed); 1 Bell pepper (diced (color of your choice)); 4 Persian cucumbers (diced); 1/4 Red onion (diced); 5 Oz. Crumbed Low-Fat Feta cheese; 1 Bunch of fresh dill (chopped); 1/2 Cup fresh Italian parsley (chopped); 1 lemon (zest and juice); 1/4 Cup Avocado oil; 1/4 Cup Apple Cider Vinegar; 1 lemon (juice); 1 Tbsp. Dijon mustard; 3 Tbsp. Sugar-free maple syrup; 1 Tsp. Onion powder; 1 Tsp. Garlic powder; 1 Tsp. Kosher salt; 1 Tsp. Cracked black pepper

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Some recipes earn a permanent spot in the refrigerator, and this Sweet and Spicy Lentil and Garbanzo Bean Salad is one of them. It’s hearty, bright, crunchy, and tangy, with a maple-Dijon dressing that brings just the right balance of sweet and peppery heat. Best of all, it comes together in about 15 minutes of hands-on time, thanks to one of my favorite shortcuts: Trader Joe’s Steamed Lentils.

If you’re looking for meals that keep you full and satisfied, this salad checks all the boxes. Between the lentils, garbanzo beans, and feta, it’s loaded with plant protein and fiber, which is why it’s right at home with my High-Protein Recipes. And because it leans on beans, crisp vegetables, fresh herbs, low-fat feta, and a sugar-free maple dressing, it’s also a natural fit for my collection of WW-Friendly Recipes.

This is also a meal prep dream. Make it on Sunday and you have lunches (or an easy dinner) ready to go for days. If you want to take your prep game further, my Meal Prep for Two — The Complete Guide walks you through exactly how I plan, prep, and store food for the week.

Sweet and Spicy Lentil and Garbanzo Bean Salad

Summary: Sweet and Spicy Lentil and Garbanzo Bean Salad is a no-cook, make-ahead salad made with Trader Joe’s Steamed Lentils, garbanzo beans (chickpeas), bell pepper, Persian cucumbers, red onion, low-fat feta, fresh dill, Italian parsley, and lemon. It is tossed in a sweet and tangy dressing of avocado oil, apple cider vinegar, lemon juice, Dijon mustard, sugar-free maple syrup, garlic powder, onion powder, salt, and cracked black pepper. It serves 8, takes about 15 minutes to prepare, and should chill for at least one hour before serving.

Key takeaways:

Fast: About 15 minutes of prep and no cooking, because the lentils come pre-steamed.
High in plant protein and fiber: Lentils, garbanzo beans, and feta make it filling enough to be a main dish.
WW-friendly: Built on beans, vegetables, herbs, low-fat feta, and a sugar-free maple dressing.
Make-ahead friendly: Keeps well in the refrigerator for several days and tastes even better the next day.
Flexible serving: Enjoy it for lunch or dinner, chilled or at room temperature.
Easy to customize: Swap the cheese, herbs, oil, or vegetables, or add red pepper flakes for more heat.

Nutritional Values

This recipe has 13 grams of protein and 9 grams of fiber in each serving. For most Weight Watcher plans, this is just 3 points! As always, check your WW app and the plan you are on to check points. This salad is more than delicious, it is a powerhouse of nutrition.

NOTE: if you add shrimp (which is one of my favorite alternatives – see below), be sure to adjust your macros and/or points.

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Possible Ingredient Substitutions

Trader Joe’s Steamed Lentils: Use about 2 ½ cups of home-cooked green or brown lentils, cooled and drained, or 1 can of lentils, drained and rinsed. French green (Le Puy) lentils hold their shape best.
Garbanzo beans: Swap in cannellini beans, black beans, or shelled edamame for an extra protein boost.
Bell pepper: Any color works. Red, orange, and yellow are sweeter; green is more savory.
Persian cucumbers: Use about 1 English cucumber instead. If using a regular cucumber, peel it and scoop out the seeds so the salad doesn’t get watery.
Red onion: Try shallots or sliced green onions for a milder bite.
Low-fat feta: Full-fat feta, goat cheese, or cubed fresh mozzarella all work. For a dairy-free version, leave the cheese out or use a plant-based feta.
Fresh dill and parsley: Fresh mint, cilantro, or basil are all delicious. If you only have dried dill, use about 1 tablespoon.
Avocado oil: Extra-virgin olive oil is a great swap.
Apple cider vinegar: Red wine vinegar or white wine vinegar.
Sugar-free maple syrup: Regular maple syrup or honey (note that this will change the WW points).
Want more heat? Add ½ teaspoon of red pepper flakes, a pinch of cayenne, or a finely diced jalapeño to the dressing.

PERSONAL FAVORITE VARIATION

If you are opposed to cheese, or just want to change this up, try substituting cooked shrimp for the cheese OR just add shrimp to the mix for even more protein. Shrimp is a healthy protein addition and easy to add to the mix. Buy already cooked shrimp in the seafood department, or thaw a bag of frozen cooked shrimp for an easy addition or swap in the salad. Delish!

How to Make Sweet and Spicy Lentil and Garbanzo Bean Salad

You’ll find the full ingredient amounts and printable instructions in the recipe card below. Here’s a closer look at each step.

Step 1: Build the salad. In a large bowl, add all of the ingredients except the dressing ingredients: the Trader Joe’s Steamed Lentils, drained and rinsed garbanzo beans, diced bell pepper, diced Persian cucumbers, diced red onion, crumbled low-fat feta, chopped fresh dill, chopped Italian parsley, and the zest and juice of one lemon. Break up the lentils with your fingers as you add them, since they tend to stick together in the package. Try to dice the vegetables about the same size as the garbanzo beans so you get a little of everything in each bite.

Step 2: Make the dressing. In a measuring cup, small bowl, or jar with a lid, add all of the dressing ingredients: avocado oil, apple cider vinegar, lemon juice, Dijon mustard, sugar-free maple syrup, onion powder, garlic powder, kosher salt, and cracked black pepper. Mix thoroughly. If you’re using a jar, put on the lid and shake vigorously to combine. The Dijon helps emulsify the oil and vinegar so the dressing clings to every ingredient.

Step 3: Dress the salad. Start with half of the dressing, add it to the bowl, and gently toss to combine. Add more dressing as needed to completely coat the ingredients. Lentils and beans soak up dressing as they sit, so don’t be shy. I tend to use the whole batch for this salad.

Step 4: Taste, taste, taste. This is the most important step! Adjust the seasoning if needed. You might want a pinch more salt, another squeeze of lemon, a little more pepper, more fresh herbs, or a drizzle more of the sugar free maple syrup to balance the tang.

Step 5: Chill and serve. Cover the bowl and chill for at least an hour so the flavors can meld, then serve and enjoy.

Preparing Ahead, Storing, and Serving

Preparing ahead: This salad is made for meal prep. You can make the whole thing a day ahead, and honestly, it tastes even better the next day once the lentils and beans have absorbed the dressing. If you want to prep in stages, chop the vegetables and herbs and mix the dressing up to two days ahead, storing them separately, then combine everything when you’re ready.

How to store: Store the salad in an airtight container in the refrigerator. It keeps well for several days (about 4 to 5 days), which makes it perfect for packing lunches all week. Give it a stir before serving, and add a squeeze of lemon or a splash of vinegar to refresh the flavors. I don’t recommend freezing it, since the cucumbers and bell pepper will lose their crunch.

How to serve: This salad is hearty enough to be a meal on its own, so I love it for lunch or dinner. Serve it chilled straight from the refrigerator, or let it sit out for 15 to 20 minutes and enjoy it at room temperature, when the flavors really come alive. A few ways to serve it:

On its own as a light, high-protein lunch
Over a bed of mixed greens or arugula
Stuffed into a pita or wrapped in a large lettuce leaf
Alongside grilled chicken, salmon, shrimp, or a turkey burger for dinner
As a side dish for barbecues, potlucks, and picnics (it travels well!)

Frequently Asked Questions

Where can I find Trader Joe’s Steamed Lentils?

They’re in the refrigerated section at Trader Joe’s, usually near the salads and prepared vegetables. If you don’t have a Trader Joe’s nearby, many grocery stores carry similar pre-cooked or steamed lentils, or you can cook your own.

Can I use canned lentils or dried lentils instead?

Yes. Use one can of lentils, drained and rinsed, or about 2 ½ cups of home-cooked lentils. If cooking from dry, choose green, brown, or French lentils and cook them just until tender so they hold their shape. Red lentils get too soft for this salad.

How long does lentil and garbanzo bean salad last in the refrigerator?

It keeps well in an airtight container in the refrigerator for about 4 to 5 days.

Can I freeze this salad?

I don’t recommend it. The cucumbers, bell pepper, and fresh herbs become soft and watery once thawed.

Is this salad high in protein?

Yes. Lentils, garbanzo beans, and feta cheese all contribute protein, making this a satisfying plant-forward main dish. Check the nutrition information in the recipe card for exact numbers.

Is this salad WW-friendly?

Yes. It’s built on beans, vegetables, herbs, low-fat feta, and a dressing sweetened with sugar-free maple syrup. Enter the ingredients in the WW app to get the exact points for your plan.

Is this salad gluten-free?

All of the ingredients are naturally gluten-free, but always check the labels on packaged items like the lentils, Dijon mustard, and sugar-free maple syrup if you need to be strict.

Can I make it vegan or dairy-free?

Yes. Simply leave out the feta or use a plant-based feta. Everything else is already vegan.

What makes this salad sweet and spicy?

The sweetness comes from the sugar-free maple syrup in the dressing. The spicy side comes from the cracked black pepper and the tangy bite of Dijon mustard and red onion. If you like real heat, add red pepper flakes or a diced jalapeño.

Why use Persian cucumbers?

Persian cucumbers have thin skin, tiny seeds, and a crisp texture, so there’s no need to peel or seed them. They also release less water than regular cucumbers, which keeps the salad from getting soggy.

Will the salad get soggy if I make it ahead?

Not really. Unlike leafy salads, lentils and beans actually improve as they marinate. The vegetables stay crisp for several days. If it seems a little dry after a day or two, toss in a splash of vinegar or lemon juice.

Why rinse the garbanzo beans?

Rinsing removes the starchy canning liquid and some of the sodium, so the beans taste cleaner and the dressing clings better.

Can I make a smaller batch for two?

Absolutely. Halve all of the ingredients and the dressing. Or make the full batch and enjoy it as ready-made lunches for two throughout the week.

What can I add to make it a complete meal?

Top it with grilled chicken, shrimp, salmon, or a hard-boiled egg, or serve it over quinoa or greens for an even heartier bowl.

Can I serve this salad warm?

It’s best chilled or at room temperature. Warming it will wilt the herbs and soften the cucumbers.

More Healthy Salads to Try

If you love a hearty, make-ahead salad, you have plenty more to explore on the blog. My Village Greek Salad is a classic with crisp vegetables and feta. For more grain-based salads that keep well all week, try my Mandarin Oranges, Pomegranate & Pistachio Farro Salad or my Wheat Berry Vegetable Salad with Dried Fruit and Walnuts. Want more protein? My Shrimp, Lemon, Dill & Orzo Salad and Blackberry Chicken Salad for Two are perfect for lunch or a light dinner. And if you like a salad loaded with everything, don’t miss my Mexican Salad and Kitchen Sink Salad. You can browse them all in my Soups & Salads collection.

I’d Love to Hear From You!

Did you make this Sweet and Spicy Lentil and Garbanzo Bean Salad? Please leave a comment and a star rating below and let me know how it turned out, what swaps you made, and how you served it. Your reviews help other readers, and I read every single one. And if you share a photo on Instagram, tag me @mycuratedtastes so I can see your creation!

Sweet and Spicy Lentil and Garbanzo Bean Salad

Sweet and Spicy Lentil and Garbanzo Bean Salad