Lentil Salad Recipe

Lentil salad is not just any salad; it’s a vibrant bowl of health and flavor! Packed with nutritious ingredients and rich in protein, this dish makes for a perfect meal or side. Whether you’re looking for a light lunch, a hearty dinner, or a great dish to take to potlucks and gatherings, this lentil salad is sure to impress. It’s colorful, crunchy, and totally satisfying. Let’s dive into why you’ll love this recipe!

Why You’ll Love This Lentil Salad

Lentils are small but mighty! They’re full of protein, fiber, and essential nutrients, making this salad a healthy choice for everyone. Here are just a few reasons to fall in love with this dish:

1. Nutrient-Rich: Lentils are an excellent source of protein and fiber. They are low in fat and high in vitamins and minerals, which makes them a heart-healthy food option.

2. Flavorful and Colorful: The combination of bell peppers, tomatoes, and fresh parsley brings a burst of color to your plate, alongside a delightful array of flavors that dance in your mouth.

3. Versatile: You can enjoy this salad on its own or pair it with a variety of proteins like chicken, fish, or tofu. It’s adaptable to your personal tastes.

4. Make Ahead: This salad keeps well, making it a perfect make-ahead meal. You can prepare it in advance and enjoy it for lunch or dinner throughout the week.

5. Simple and Quick: With straightforward preparation and cooking steps, this salad is easy to whip up even on a busy day.

Lentil Salad Recipe

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• Author: Sarah Mendez
• Total Time: 45 minutes
• Yield: 6 servings 1x
• Diet: Vegan

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Description

This hearty and colorful Lentil Salad is packed with fresh vegetables and tossed in a creamy, tangy tahini dressing. It’s nutritious, satisfying, and perfect as a main dish or side.

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Ingredients

Scale 1x2x3x

• 2 cups uncooked brown lentils
• 1 red bell pepper, chopped
• 1 orange bell pepper, chopped
• 1 green bell pepper, chopped
• 1/2 red onion, chopped
• 1 English cucumber, chopped
• 2 medium tomatoes, chopped
• 1/2 cup parsley, chopped

Dressing Ingredients:

• 1/3 cup olive oil
• 1 clove grated garlic
• 1/4 cup tahini
• 2 tablespoons white vinegar
• Juice of 1 lemon
• 1 teaspoon ground cumin
• 1 1/2 teaspoons salt
• 1 teaspoon ground black pepper

Optional Add-Ons:

• Crumbled feta cheese
• Chopped nuts (almonds, walnuts)
• Avocado slices
• Arugula or baby spinach

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Instructions

1. Rinse the lentils thoroughly and cook them in a pot of boiling water until tender but not mushy, about 20–25 minutes. Drain and let cool.
2. While the lentils cook, chop all the vegetables: bell peppers, red onion, cucumber, tomatoes, and parsley.
3. In a small bowl, whisk together the olive oil, grated garlic, tahini, white vinegar, lemon juice, cumin, salt, and black pepper until smooth and well combined.
4. In a large mixing bowl, combine the cooled lentils with the chopped vegetables and parsley.
5. Pour the dressing over the salad and toss gently until everything is evenly coated.
6. Top with any optional add-ons such as feta, chopped nuts, or avocado slices.
7. Serve immediately or refrigerate for an hour to let the flavors meld.

Notes

• For best results, let the salad chill for at least 30 minutes before serving.
• This salad stores well in the fridge for up to 3 days.
• You can substitute green or black lentils if desired, but avoid red lentils as they tend to fall apart.
• Perfect for meal prep, potlucks, or a healthy lunch.

• Prep Time: 20 minutes
• Cook Time: 25 minutes
• Category: Salad
• Method: Boiled
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1 1/2 cups
• Calories: 280
• Sugar: 4g
• Sodium: 450mg
• Fat: 14g
• Saturated Fat: 2g
• Unsaturated Fat: 11g
• Trans Fat: 0g
• Carbohydrates: 28g
• Fiber: 9g
• Protein: 11g
• Cholesterol: 0mg

Keywords: lentil salad, vegan salad, healthy salad, tahini dressing, Mediterranean salad

Ingredients You’ll Need for Lentil Salad

Essential Ingredients

To make this delightful lentil salad, gather the following ingredients:

• 2 cups uncooked brown lentils: Brown lentils hold their shape well after cooking and provide a hearty base for the salad.
• 1 red bell pepper, chopped: Sweet and crunchy, it adds a nice bite.
• 1 orange bell pepper, chopped: Another layer of sweetness and color.
• 1 green bell pepper, chopped: This adds a bit of freshness to the mix.
• 1/2 red onion, chopped: For a mild sharpness.
• 1 English cucumber, chopped: Refreshing and crunchy, a great textural contrast.
• 2 medium tomatoes, chopped: Juicy and flavorful, these are always a good addition.
• 1/2 cup parsley, chopped: Fresh parsley brings an aromatic touch and brightens the salad.

Dressing Ingredients

For the dressing, you’ll need:

• 1/3 cup olive oil: A good quality olive oil brings richness.
• 1 clove grated garlic: Adds depth and flavor.
• 1/4 cup tahini: This creamy ingredient gives a nutty flavor.
• 2 tablespoons white vinegar: A touch of acidity enhances all the flavors.
• Juice of 1 lemon: Fresh lemon juice adds brightness.
• 1 teaspoon ground cumin: For a warm, earthy flavor.
• 1 1/2 teaspoons salt: Enhances all the ingredients.
• 1 teaspoon ground black pepper: A hint of spice to round it all out.

Optional Add-Ons

For even more flavor and texture, consider adding:

• Crumbled feta cheese: Adds creaminess and a tangy flavor.
• Chopped nuts (almonds, walnuts): For added crunch.
• Avocado slices: Creamy, rich add-in for extra nutrients.
• Arugula or baby spinach: For a leafy green contrast.

How to Make Lentil Salad: A Step-by-Step Guide

Creating your lentil salad is an enjoyable process. Here’s a detailed walkthrough of each step:

Step 1: Rinse the Lentils

Start by measuring out 2 cups of uncooked brown lentils. Place them in a fine-mesh strainer and rinse them under cold running water. This step removes any dust or debris.

Step 2: Cook the Lentils

In a large pot, add the rinsed lentils and cover them with approximately 5 cups of water. Bring the pot to a boil over high heat. Once boiling, reduce the heat to medium and let the lentils simmer. Cook for about 20-25 minutes, or until they are tender but still firm. Keep an eye on them to avoid overcooking, as you want them to hold their shape.

Step 3: Drain and Cool

Once the lentils are cooked to your liking, drain them in the strainer. Allow them to cool slightly while you prepare the other ingredients.

Step 4: Chop the Vegetables

While the lentils cool, take the time to chop all your vegetables:

• Dice 1 red bell pepper, 1 orange bell pepper, and 1 green bell pepper.
• Chop 1/2 red onion and 1 English cucumber.
• Dice 2 medium tomatoes.
• Chop 1/2 cup parsley.

Make sure the pieces are roughly the same size for the best texture in your salad.

Step 5: Combine Everything in a Large Bowl

In a large mixing bowl, add the cooked lentils, along with all the chopped veggies and parsley. Gently mix everything together with a spoon or spatula until well combined.

Step 6: Prepare the Dressing

In a mason jar or a separate dressing jar, add the following dressing ingredients:

• 1/3 cup olive oil
• 1 clove grated garlic
• 1/4 cup tahini
• 2 tablespoons white vinegar
• Juice of 1 lemon
• 1 teaspoon ground cumin
• 1 1/2 teaspoons salt
• 1 teaspoon ground black pepper

Put the lid on the jar tightly and shake it vigorously until the dressing is smooth and well blended. If you don’t have a jar, you can whisk the ingredients together in a bowl.

Step 7: Dress the Salad

Pour the freshly made dressing over the salad mixture in the large bowl. Toss everything together until all the ingredients are thoroughly coated with the dressing. Taste and adjust seasoning if necessary.

Step 8: Serve and Enjoy

Your lentil salad is ready! Serve immediately for the freshest taste. However, if you’d like the flavors to meld together even more, let it sit in the refrigerator for about 30 minutes before serving.

Step 9: Storage

If you have leftovers, store the salad in an airtight container in the refrigerator. It will keep well for up to 4 days, making it a perfect make-ahead meal option!

Serving Suggestions for Lentil Salad

Lentil salad is incredibly versatile! Here are a few serving suggestions:

• As a Main Dish: Serve it as a standalone meal, especially during warmer months. It’s light yet filling.
• As a Side Dish: Pair it with grilled meats or roasted vegetables for a complete meal. It complements dishes like grilled chicken, fish, or even tofu wonderfully.
• In a Wrap: Spoon the salad into whole-grain wraps with some added greens for a quick and delicious lunch.
• On a Bed of Greens: Serve the lentil salad over a bed of leafy greens like arugula or spinach for an extra nutrient boost.
• Topped with Feta or Avocado: Add some crumbled feta cheese or sliced avocado for creaminess and flavor enhancement.

Pro Tips for Perfecting Your Lentil Salad

To ensure your lentil salad turns out perfect every time, consider these pro tips:

1. Don’t Overcook the Lentils: Aim for al dente lentils—slightly firm but cooked. This will prevent them from becoming mushy in the salad.

2. Use Fresh Ingredients: Fresh veggies and herbs will elevate the taste. Opt for crisp, colorful produce for the best flavor and nutrition.

3. Adjust Seasoning to Your Liking: Don’t hesitate to tweak the dressing with more or less salt, pepper, or lemon juice to fit your taste preferences.

4. Let It Chill: Allowing the salad to sit for a while enhances the flavors. If you can, make it a few hours ahead of serving.

5. Mix in Some Protein: For a heartier meal, consider adding cooked chicken, shrimp, or chickpeas for an even greater boost of protein.

Easy Variations for Lentil Salad

Feel free to mix things up! Here are some easy variations to try with your lentil salad:

• Mediterranean Twist: Add chopped olives, artichokes, and sundried tomatoes for a Mediterranean flair.
• Spicy Kick: Toss in some diced jalapeños or a pinch of red pepper flakes for heat.
• Southwestern Style: Mix in black beans, corn, and a dash of lime juice for a Southwestern taste.
• Grain Boost: Combine with cooked quinoa or bulgur for an interesting texture and added nutrition.
• Herb Customization: Swap out parsley for cilantro, basil, or mint based on your flavor preferences.

Storage Tips to Store Lentil Salad

To keep your lentil salad fresh and delicious, follow these storage tips:

• Use Airtight Containers: Store leftovers in sealed containers to prevent spoilage and maintain freshness.
• Separate Dressing: If preparing in advance, consider storing the dressing separately to keep the salad from becoming soggy.
• Refrigeration: Keep the salad in the refrigerator, where it will last for up to 4 days.
• Freezing Caution: Lentil salad is not recommended for freezing in its assembled state, as the fresh vegetables will become mushy. However, cooked lentils can be frozen for future use in salads or other dishes.

Conclusion

Lentil salad is a delightful dish that brings together health, flavor, and vibrant colors all in one bowl. With simple ingredients and straightforward steps, this recipe is perfect for any home cook looking to add something nutritious and delicious to their table. So, gather your ingredients, put on your apron, and dive into this hearty salad that’s sure to earn a spot in your regular meal rotation. Enjoy every bite!

FAQs About Lentil Salad

Now, enjoy making and sharing this delicious lentil salad with family and friends! Happy cooking!

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