This warm roasted courgette, lentil and feta salad is hearty yet fresh. With kale, sundried tomatoes and a tangy balsamic dressing, it’s perfect for cosy winter meals.
This hearty winter salad works beautifully as a cosy weeknight side, yet it’s special enough to bring out for gatherings too. Roasted courgettes and red onion add a gentle sweetness, lentils make it satisfying, kale keeps it fresh and vibrant, and feta brings that creamy, salty finish. A tangy balsamic dressing ties everything together perfectly.
Whilst this courgette salad is a midweek winner, I often make a big platter of this on Boxing Day to go alongside leftovers. But it’s equally brilliant when you’re feeding a crowd and want something generous without being heavy.
From a blood sugar perspective, this courgette and lentil salad is brilliantly balanced. The lentils and veg provide fibre, carbs, and plant-based protein, while the olive oil and feta contribute healthy fats. It’s a practical, real-life side that supports steady energy without fuss.
Why you’ll love this Courgette and Lentil salad
- Quick to prepare, yet feels special
- Works as an appetiser, light lunch or as a side
- A good source of fibre and plant protein to help steady blood sugars
- Versatile, as you can serve it warm or at room temperature
- An ideal make-ahead dish for feeding a crowd. It’s lovely warm, but it’s also good straight from the fridge.
ingredients and how they help
Courgettes and Red Onion – Light and low in carbs. Roasting makes them deliciously sweet with lightly golden edges. Just be careful not to over-bake them so they still have some bite.
Lentils – A great source of fibre and plant protein for steady, longer-lasting energy (and they’re affordable and convenient). I use the pre-cooked packs
Kale – Sturdy greens that soften beautifully when massaged with dressing. I use the pre-chopped bags for convenience.
Feta – Creamy and salty, this cheese adds a lovely contrast and richness to the salad.
Sundried tomatoes – Adds a deep, concentrated flavour with a touch of tanginess. Use oil-packed varieties to add richness. Either pat them lightly or use a little of their oil in the dressing for extra flavour.
Balsamic dressing – An easy dressing with a little sharpness to balance the earthy lentils and sweet roasted veg.
How to make it (step-by-step)
Heat the oven to 200°C (180°C fan).
Roast the veg – Toss the courgette chunks and red onion with olive oil, salt and pepper on a tray.
Roast in the preheated oven for 20–25 minutes until nicely caramelised at the edges.
Make the dressing – Whisk extra virgin olive oil, balsamic vinegar, Dijon, salt and pepper.
Build the base – In a large bowl, add the lentils, shredded kale and sliced sundried tomatoes. Pour over half the dressing and massage into the kale for 1–2 minutes to soften.
Bring it together – Add the roasted veg and remaining dressing, then gently mix everything together.
Finish – Transfer teh salad to a serving plate, crumble over the feta, and lightly fold through. Add a small drizzle of balsamic to finish.
Ingredient swaps and variations
- Cheese – Swap feta for goat’s cheese, or use a dairy-free alternative.
- Greens – Use spinach or rocket if you don’t have kale.
- Extra veg – Add roasted squash, beetroot or sweet potato for more winter colour (adjust portions if you’re counting carbs).
- Crunch – Sprinkle over toasted walnuts, almonds, or pumpkin seeds. Pomegranate seeds are also lovely for a fresh pop.
- Herbs – Finish with parsley, dill or mint for a more Mediterranean lentil salad feel.
Serving suggestions
- As a lunch light main with warm flatbreads or wholemeal pitta
- As a side for roasted chicken, salmon, or grilled halloumi
- Great on a festive table or with cold meats on Boxing Day.
- Meal prep friendly: lovely warm, but also good straight from the fridge
Storage tips
Store in an airtight container in the fridge for 2–3 days. But if you’re prepping ahead, add the feta just before serving for the best texture.
Refresh with a squeeze of lemon or a touch more balsamic if serving from chilled.
Diabetes Note
This balanced, fibre-rich salad can be easier on blood sugars, and it doesn’t require any carb counting for type 1 diabetes, making it an easy, stress-free choice for family mealtimes. However, follow your usual insulin plan and your diabetes team’s advice rather than a one‑size‑fits‑all rule.
More resources you might find helpful
Carb Counting for Type 1 Diabetes: 5 Real-Life Tips That Actually Help
How to Build Balanced Meals for Diabetes and Blood Sugar Control
5 Easy Ways to Add More Whole Foods to Your Diet
Did you try this recipe?
I’d love to hear how it went! Leave a star rating or a quick comment below. Your feedback means the world and helps others find the recipe too.
Roasted Courgette, Lentil and Feta Winter Salad
A vibrant diabetes-friendly salad recipe thats hearty enough for a main, yet light enough for a side, this simple recipe is wholesome, flavour-packed, and completely fuss-free.
4
servings10
minutes20
minutes30
minutesIngredients
2 large 2 large courgettes, cut into half rounds
1 medium 1 medium red onion, sliced into thin strips
250 g 1 1/4 cup cooked green or brown lentils
100 g 4 3/4 cup kale, shredded and stems removed
8 8 sundried tomatoes
130 g 1 cup feta cheese, crumbled or cut into small chunks
salt and black pepper, to taste
- For the balsamic dressing
3 tbsp 3 tbsp extra virgin olive oil
2 tbsp 2 balsamic vinegar, plus extra to drizzle
1 tsp 1 tsp Dijon mustard
salt and black pepper, to taste
Directions
- Preheat the oven to 200°C / 180°C fan / 390°F.
- Place the courgette chunks and onion strips on a baking tray, drizzle with olive oil, season with salt and pepper, and roast for 20–25 minutes until golden and caramelised.
- Meanwhile, whisk together all the dressing ingredients in a small bowl or jar.
- In a large bowl, add the lentils, shredded kale, and sundried tomatoes. Pour over half of the dressing and massage it into the kale for a minute or two to soften it.
- Add the roasted courgettes and onions along with the remaining dressing, then gently mix everything together.
- Transfer to a large serving plate, crumble over the feta, and lightly fold it through.
- Finish with an extra drizzle of balsamic before serving.
Tips and Notes
- Don’t crowd the tray. Give the courgettes room so they roast and caramelise rather than steam.
- Use packet or tinned lentils for convenience
- To scale this for a crowd, double the serving size above and add the feta just before serving so it stays neat on the platter.
Nutrition Facts
- Total number of serves: 4
- Calories: 320kcal
- Fat: 23g
- Saturated Fat: 2g
- Carbohydrates: 14g
- Fiber: 6g
- Sugar: 8g
- Protein: 12g
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