Lentil Curry Salad & Couscous Meal Prep

Meal prepping doesn’t have to be boring, and this Lentil Curry Salad & Couscous Meal Prep recipe is proof of that! Packed with hearty lentils, fragrant spices, and fresh herbs, this salad combines vibrant flavors and textures to keep your taste buds excited all week long. Whether you’re looking for a nourishing vegetarian lunch or a quick meal to grab on the go, this dish is a winner.

Not only is it full of plant-based protein and fiber, but the turmeric-spiced couscous adds a lovely golden color and subtle earthiness that pairs perfectly with the tangy, slightly sweet lentil salad. Plus, it stores beautifully in mason jars, making it ideal for busy days when healthy eating is a must but time is limited.

Let’s dive into how to make this delicious, colorful meal prep recipe that’s as good for your body as it is easy on your schedule.

You can also view my full collection of plant based meal prep recipes here.

Ingredients & Substitutions

Lentil Salad

• 2 cans (19 oz each) rinsed and drained lentils
• 1 red bell pepper, diced
• ¼ cup diced red onion
• 1 gala apple, cubed
• ½ cup dried cranberries
• Fresh mint & parsley to taste (about half a bunch each)
• Feta cheese (optional for topping)

Dressing

• 2-3 tbsp extra virgin olive oil
• 1 tbsp vinegar (red wine, white, or apple cider)
• Zest and juice of 1 lemon
• 1 tbsp maple syrup or honey
• ½ tsp cumin
• ½ tsp curry powder
• ½ tsp cinnamon
• Salt and pepper to taste
• Feta cheese (optional)

Couscous

• ¾ cup dry whole wheat instant couscous
• 1 tsp turmeric
• Black pepper to taste

Substitutions

• For vegan: Use maple syrup instead of honey, omit feta or use vegan cheese
• Gluten-free option: Substitute couscous with quinoa or millet
• Swap dried cranberries for raisins or chopped dates
• Use fresh lemon juice if you don’t have zest

Helpful Tools

• Large mixing bowl for tossing the salad
• Medium pot for preparing couscous
• Mason jars or airtight containers for easy meal prep and storage
• Whisk or fork to blend the dressing well
• Can opener for lentils (choose BPA-free cans if possible)

How to Make This Lentil Curry Salad & Couscous Meal Prep Recipe

Step 1: Prepare the Couscous

In a pot, combine dry couscous, turmeric, and black pepper. Boil an equal amount of water (¾ cup) and pour it over the couscous. Stir quickly, cover, and let it sit for 5 minutes, or according to package instructions, until the couscous absorbs all the water and is tender.

Step 2: Make the Dressing and Toss the Salad

In a large mixing bowl, whisk together olive oil, vinegar, lemon zest and juice, maple syrup or honey, cumin, cinnamon, curry powder, salt, and pepper. Once combined, add the lentils, diced red onion, red bell pepper, cubed apple, dried cranberries, and fresh herbs. Toss gently but thoroughly to coat all ingredients evenly with the dressing.

Step 3: Assemble and Store

Divide the lentil salad evenly into 4 mason jars. Layer the turmeric couscous on top of each jar. Add a sprinkle of feta cheese if using. Seal the jars and store in the refrigerator until ready to eat.

Enjoy your vibrant, nutritious meal prep that’s perfect for lunch or dinner throughout the week!

Tips & Tricks

• Keep herbs fresh: Chop fresh herbs just before eating or wrap them in a damp paper towel before refrigerating.
• Flavor balance: Adjust sweetness and acidity in the dressing to your liking—more lemon juice for tang, more maple syrup for sweetness.
• Boost protein: Add roasted chickpeas or nuts for extra crunch and protein.
• Vegan feta substitute: Crumbled tofu with a pinch of lemon juice and salt mimics feta nicely.
• Mix-ins: Feel free to add cucumber, shredded carrot, or avocado for more texture and nutrients.

Benefits of Lentil Curry Salad & Couscous Meal Prep

• Lentils are a fantastic source of plant-based protein and fiber, supporting digestion and sustained energy.
• Turmeric and curry powder contain anti-inflammatory compounds that promote overall health.
• Apples and cranberries add antioxidants and a natural sweetness without refined sugars.
• Whole wheat couscous adds complex carbs and is rich in vitamins and minerals.
• This meal is naturally gluten-light (if couscous substituted), low-fat, and nutrient-dense.

Why You’ll Love This Lentil Curry Salad & Couscous Meal Prep Recipe

• It’s quick to whip up, making meal prep painless even on your busiest days.
• The bright, fresh flavors keep lunch exciting and satisfying.
• Easy to customize for vegan, gluten-free, or dairy-free diets.
• Perfectly portable, just grab a jar and go—no mess, no fuss.
• Holds up well in the fridge for 4-5 days without losing taste or texture.

Frequently Asked Questions

Can I make this recipe gluten-free? +

Yes! Simply swap the couscous for gluten-free grains like quinoa, millet, or rice to keep the recipe gluten-free without compromising flavor.

How long does this meal prep last in the fridge? +

Stored properly in airtight containers or mason jars, this meal prep will stay fresh for up to 4-5 days in the refrigerator.

Can I use dried lentils instead of canned lentils? +

Absolutely! Just soak and cook dried lentils until tender before using. This can enhance flavor and texture but adds extra prep time.

What if I don’t have fresh herbs on hand? +

Dried herbs can be used in a pinch, though fresh herbs provide a brighter flavor. Use about 1/3 of the amount if substituting dried for fresh.

Can I add more vegetables to the salad? +

Definitely! Feel free to include cucumbers, shredded carrots, or avocado for extra crunch, color, and nutrients.

Conclusion

This Lentil Curry Salad & Couscous Meal Prep recipe is a shining example of how healthy eating can be both delicious and simple. With its perfect balance of spices, fresh ingredients, and wholesome grains, you get a meal that fuels your body and delights your palate. Whether you’re new to plant-based meals or a seasoned vegetarian, this recipe fits beautifully into any lifestyle.

Get ready to impress yourself with this tasty, nutritious meal prep that will keep your week flavorful and stress-free!