Lentil Salad as Travel Food – Recipe Tuesday




Travel food doesn’t have to be unhealthy. Honest! We travel a lot and often get very tired of eating the over-priced options available in an airport or train station. And while it might be easier to grab a greasy burger and fries when your flight’s delayed, you body will certainly thank for a the bit of extra preparation that went into making something more sustaining.

So this week we’re looking at a few Travel Food options. The criteria were: portable, easy-to-make, healthy and travels well. Oh, and it has to taste good, too!

One of our favorites is Lentil Salad with Feta Cheese. Packed with protein, folic acid and fiber to keep us feeling full, we found an easy recipe to share. Easy is very important because when you’re packing for a vacation or any type of travel, you don’t have lots of time to waste in the kitchen. You can even make the vinaigrette a few days ahead and keep in the refrigerator until ready to mix together with the lentils.

Lentil Salad for 4-6 hungry travelers:

1 lb dried green lentils (these hold up best in salads)

1 small onion, diced

1 tsp olive oil

1 green pepper, seeds removed and diced

1/4 cup capers

2 cups chicken or vegetable stock to boil lentils (may also use just water)

Additions: crumbled feta cheese, tofu, or leftover chicken for extra protein


1/3 cup lemon juice

1/3 cup olive oil

1/3 tsp turmeric powder

1/2 tsp sea salt

1/4 tsp black pepper

1. Rinse lentils, drain well. Cover with 3-4 inches of stock and bring pot to boil. Reduce to simmer for about 15 minutes. Check for doneness at 15 minutes (typically it takes about 20 minutes total). Be careful not to overcook as mushy lentils don’t do as well in a salad.

2. Drain lentils and immediately rinse under cold water. Set aside to continue draining.

3. Saute onion and green pepper in olive oil until softened. Add capers just as these are finishing to meld the flavors.

4. For the vinaigrette: Mix all ingredients together thoroughly in small bowl and set aside until lentils are done (may be made several days ahead).

5. Mix the cooked lentils, onion, capers, and peppers together with the vinaigrette, toss, and add your favorite additions, like feta cheese or leftover chicken.

This lentil salad can be served warm or refrigerated for travel, whatever your family prefers. By using disposable containers and utensils, you’ll be able to eat whenever or where ever you or the family is hungry. A huge bonus in a busy airport at lunchtime.






About the author

Lisa is a traveler, photographer and pharmacist. She and her partner Cheryl MacDonald enjoy sharing inspiration and good health with fellow travelers!

One Comment

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  • Yum yum yum! I love anything with lentils, so this sounds perfect. I have to admit, I’d never considered putting capers with green lentils before, though, but I’d definitely give it a try. Thanks for sharing!

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