Lentil Salad
This Lentil Salad is a quick, healthy, and flavorful dish perfect for busy schedules. Packed with protein-rich lentils, fresh, crisp vegetables, and herbs, it’s a nutrient-dense dish. Whether you need a hearty lunch, a meal prep option, or a side dish, this easy-to-make salad is a must.
With busy schedules and a desire for quick and healthy meals, finding nutritious yet flavorful dishes can be a challenge. This lentil salad is a blend of protein-rich lentils, of course, fresh vegetables, and herbs. Not only packed with nutrients, but is easy to prepare, making it an ideal choice for meal prep, lunch, and dinner. The Mediterranean diet emphasizes a plant-forward approach to eating, with healthy fats, and plenty of herbs, spices, and citrus. My lentil salad captures the essence of the Mediterranean diet with wholesome and flavor-packed dishes.
Why Make This Lentil Salad
Flavorful and satisfying: This salad is packed with flavor and provides a satisfying side dish or meal that you will have on your weekly menu. When paired with fresh, crisp vegetables, this salad is visually appealing and packs a punch in the nutrition department.
Nutrient-Dense: Lentils are an inexpensive nutrient-rich food, providing eight (8) grams of protein and seven (7) grams of fiber in just one serving. The lentils and additional vegetables provide sustainable energy and keep you full longer.
Versatile, quick, and easy: This recipe can serve as an excellent vegetarian and vegan dish, perhaps lunch, or enjoyed alongside a main course as a side dish. The best part? It’s quick and easy to prepare, perfect for busy weeknight dinners or for prepping your lunch in advance.
Let’s Talk Nutrition!
Lentils: There are four (4) main types of lentils, brown, green, red, and yellow; each having unique characteristics. Lentils are rich in B-complex vitamins, magnesium, potassium, iron, and zinc. Lentils contain polyphenols, promoting antioxidants and anti-inflammatory properties.
Vegetables: The Dietary Guidelines of Americans recommend adults consume two to three (2-3) cups of vegetables each day, incorporating variety, think eating the rainbow. Generally, vegetables are great sources of vitamins, minerals, antioxidants, and fiber thus promoting overall health and aiding in chronic disease prevention.
How to Make: Ingredients and Steps
Ingredients -
Lentils: Brown and green lentils are best for this recipe as they keep their shape and texture when cooked.
Carrots: Any variety of carrots can be used such as regular orange carrots, snack size, or even rainbow.
Celery: Adds a fresh and crisp flavor and texture.
Red Onion: Adds contrast to the other vegetables providing sharpness and pepper notes.
Fresh Parsley: Fresh herbs are best for this recipe. Any herb can be used such as dill, mint, or oregano.
Red Wine Vinegar: Adds an acid element that uplifts the flavors and overall, lightens the dish.
Capers: Briney and salty, capers complement the lemon and brighten the dish.
Salt and Pepper: To taste.
Extra Virgin Olive Oil (optional): Drizzle on top of the salad when serving.
Steps - Composing the Salad
1. Pour the lentils into a fine mesh strainer and rinse with cold water. Sift through the washed lentils and pick out any stones or debris that may not have been sifted out during packaging.
2. Cook the lentils according to the package instructions. In general, you’ll need to bring 3 cups of water to a boil with 1 cup of dry lentils. Reduce the heat to low when it comes to a boil and allow the lentils to simmer for 15-25 minutes, or until lentils are tender. Lentils can overcook leading to a mushy texture, make sure to check on the lentils around the 15-minute point. Drain the cooked, tender lentils and rinse with cold water to stop the cooking process. Set aside.
3. While the lentils are cooling, prep the vegetables. Peel and dice the carrots and celery in addition to dicing the red onion. Chop the parsley and set aside.
4. In a large bowl, combine the carrots, celery, red onion, parsley, and capers. Add the now-cooled lentils to the bowl and season with salt, pepper, and red wine vinegar, and mix to combine.
5. Serve immediately with a drizzle of olive oil. If prepping ahead of time, store in an airtight container and place in the refrigerator until ready to serve - this also allows the flavors to meld together. Enjoy!
Lentil Salad
Ingredients
- 1 cup (140g) dry Lentils
- 1/3 cup (45g) Carrots, Diced
- 1/3 cup (35g) Celery, Diced
- 1/4 cup (30g) Red Onion, Diced
- 1 tbsp Fresh Parsley, Roughly Chopped
- 2 tbsp Capers
- 1-2 tbsp Red Wine Vinegar
- Salt and Pepper, To taste
- Extra Virgin Olive Oil (optional), Drizzle on top when serving
Instructions
- Pour the lentils into a fine mesh strainer and rinse with cold water. Sift through the washed lentils and pick out any stones or debris that may not have been sifted out during packaging.
- Cook the lentils according to the package instructions. In general, you’ll need to bring 3 cups of water to a boil with 1 cup of dry lentils. Reduce the heat to low when it comes to a boil and allow the lentils to simmer for 15-25 minutes, or until lentils are tender. Lentils can overcook leading to a mushy texture, make sure to check on the lentils around the 15-minute point. Drain the cooked, tender lentils and rinse with cold water to stop the cooking process. Set aside.
- While the lentils are cooling, prep the vegetables. Peel and dice the carrots and celery in addition to dicing the red onion. Chop the parsley and set aside.
- In a large bowl, combine the carrots, celery, red onion, parsley, and capers. Add the now-cooled lentils to the bowl and season with salt, pepper, and red wine vinegar, and mix to combine.
- Serve immediately with a drizzle of olive oil. If prepping ahead of time, store in an airtight container and place in the refrigerator until ready to serve - this also allows the flavors to meld together. Enjoy!
The nutritional content provided is just an estimate. Nutritional content may vary based on substitutions and additions you may have made or by brand.
