Easy and Healthy Lentil Salad Recipe

Simple and yet oh-so-delicious, this Lentil Salad recipe is a nutrient-packed and brings together tender lentils, crunchy cucumbers, sweet cherry tomatoes, and tangy red onions, in a zesty dressing.

Jazz up your lunch or dinner routine with a scrumptious yet healthy lentil salad! Like Baby in “Dirty Dancing”, lentils don’t belong in the corner but out on the dance floor with all the other legumes, like chickpeas and black beans. After all, they are versatile, budget friendly, and are loaded with fiber, protein, and essential minerals.

For this recipe, we blend the goodness of lentils with the crisp cucumbers, sweet cherry tomatoes, and zingy red onions — your taste buds will be overwhelmed! Despite the array of flavors, this salad comes together incredibly in a cinch, making it the ideal choice for weekday dinners or as a side for pot lucks and picnics.

And, while we know it’s what’s inside that counts, this salad looks amazing! Its presentation is so entrancing, you may just want to look at it and not eat it. So, now that I’ve bigged it up, let’s get cracking and soon you’ll see that it lives up to the hype.

Why You Will Love This Recipe

• This lentil salad is packed with flavors and is a great option for a healthy lunch!
• It’s super satisfying, yet only requires a few ingredients, making it a great choice for when time is short.
• This recipe is vegetarian but roasted chicken can easily be added for that extra protein and turn this lunch item into a full-blown dinner.

Is Lentil Salad Healthy?

• Lentils can be part of a balanced diet: They are rich in fiber, folate, and potassium, making them a great choice for the heart and for managing blood pressure and cholesterol. They also make a great alternative to meat and fish, such is their protein value; I usually use lentils when I’m preparing a meal for guests with certain dietary requirements.

INGREDIENTS

the salad:

• ½ cup uncooked brown lentils, rinsed
• 1 ½ cups water
• 1 small cucumber, diced
• ½ cup cherry tomatoes, diced
• 1 small red onion, diced
• 1 garlic clove
• 1 sprig of Italian basil, chopped
• 1 sprig rosemary 
• pinch of sea salt and black pepper

the dressing:

• 2 tbsp lemon juice
• 1 tbsp extra virgin olive oil
• 1 tsp Dijon mustard

INSTRUCTIONS

Boil

In a large pot, combine the lentils, water, rosemary, and garlic clove. Bring to a boil over MED-HIGH heat. Reduce to a simmer and cook for 15–20 minutes until the lentils are soft and cooked.

Whisk

Whisk the olive oil, lemon juice, and Dijon mustard in a bowl. Season with salt and pepper and set aside.

Drain

Once the lentils are done cooking, drain the lentils and discard the garlic clove, and rosemary. Rinse gently with cold water and transfer to a bowl.

Combine

Add the cucumbers, cherry tomatoes, and red onions to the bowl with the lentils and combine well.

Toss

Drizzle with the dressing and toss the lentil salad until well combined. Top the salad with the crumbled feta cheese and chopped Italian basil.

DEVOUR!

Variations

• In this recipe, we use brown lentils, but green or black lentils would also work. Green lentils have a slightly firmer texture and may need longer to cook. Red lentils, on the other hand, cook faster and become softer, which may alter the salad’s overall texture. If you are in a hurry, you can also grab some canned lentils.
• For the dressing, you can substitute the lemon juice with red wine or white wine vinegar.
• This salad calls for cucumbers and cherry tomatoes, but don’t feel limited to just these vegetables. Celery and bell peppers can also be added.
• Add sliced avocado, toasted nuts, or seeds for an extra layer of flavor and texture. Just keep in mind that the calorie and nutritional content will change based on any added ingredients.

Other Lentil Recipes You Might Like To Try

While you could serve these dishes alongside the lentil salad, they are other FFF recipes I’ve concocted that, if you like the salad, you may want to try.

Vegan Coconut Curry Lentil Soup: Seeing as how you already had to pick up some lentils anyways, why not buy more and make this soup? Together, the two sides make quite a delicious and nutritious main meal.

Mexican Lentil Homemade Hummus: We substitute lentil for chickpea — traditionally, the main ingredient in hummus — add some spice, and serve with pitas, crackers, and chips.

One-Pot Creamy Peanut Spinach Lentils: This one is Thai-inspired, with the lentils spending some time stewing in a peanut butter and coconut milk broth.

FAQs

can i make this meal ahead of time?

If you think you’ll be busy on the day you wish to serve the salad, you can chop and store the cucumber, cherry tomatoes, and red onion in the refrigerator for up to 2 days in separate airtight containers. We would hold off adding the dressing and freshly chopped herbs until you’re about to serve the salad to ensure maximum flavor and enjoyment.

How to Store Lentil Salad

Can I store A Lentil Salad in the Fridge?

Store any leftovers in an airtight container in the refrigerator. It is recommended to consume the salad within 4 days for optimal taste and texture. If possible, store the dressing separately from the salad so it doesn’t go soggy and lose its crunch.

Can I freeze a Lentil Salad?

We don’t recommend freezing the salad, though you could cook and freeze the lentils. To do so, prepare the lentils according to the recipe instructions, then allow them to cool before transferring them to an airtight container or freezer-safe bag. To avoid clumping, you can also spread the cooked lentils on a baking sheet and freeze them for 1 to 2 hours before transferring them to the storage container, thus ensuring they maintain their individual shape and texture. Frozen cooked lentils can last up to 3 months in the freezer. To serve, thaw the lentils in the refrigerator overnight or warm them gently in a pot over LOW heat before adding them to the salad.

Print

Easy And Healthy Lentil Salad Recipe

Simple and yet oh so delicious, this Lentil Salad recipe is a nutrient-packed and brings together tender lentils, crunchy cucumbers, sweet cherry tomatoes, and tangy red onions, in a zesty dressing.

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Servings 2

Calories 285kcal

Author FoodFaithFitness

Ingredients

FOR THE SALAD

• ½ cup uncooked brown lentils rinsed
• 1 ½ cups water
• 1 small cucumber diced
• ½ cup cherry tomatoes diced
• 1 small red onion diced
• 1 clove garlic
• 1 sprig of Italian basil chopped
• 1 sprig of rosemary
• pinch of sea salt and black pepper

FOR THE DRESSING

• 2 tbsp lemon juice
• 1 tbsp extra virgin olive oil
• 1 tsp Dijon mustard

Instructions

• In a large pot, combine the lentils, water, rosemary, and garlic clove. Bring to a boil over MED-HIGH heat. Reduce to a simmer and cook for 15–20 minutes until the lentils are soft and cooked.
  
• Whisk the olive oil, lemon juice, and Dijon mustard in a bowl. Season with salt and pepper and set aside.
  
• Once the lentils are done cooking, drain the lentils and discard the garlic clove, and rosemary. Rinse gently with cold water and transfer to a bowl.
  
• Add the cucumbers, cherry tomatoes, and red onions to the bowl with the lentils and combine well.
  
• Drizzle with the dressing and toss the lentil salad until well combined. Top the salad with the crumbled feta cheese and chopped Italian basil.
  

Notes

• Though we suggest Dijon mustard because of the tangy element it provides, you can substitute it with regular mustard or even whole-grain mustard. If you prefer a milder flavor, leave it out altogether.
• For this recipe you don’t have to soak the lentils before cooking them. Lentils are tiny pulses and can be cooked without soaking. Just add them with water in a pot or pan and bring them to a boil. Simmer for 15–20 minutes until they are tender and done.

Nutrition

Calories: 285kcal | Carbohydrates: 40g | Protein: 14g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 49mg | Potassium: 849mg | Fiber: 17g | Sugar: 7g | Vitamin A: 313IU | Vitamin C: 26mg | Calcium: 75mg | Iron: 4mg

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