Looking for a recipe that’s as kind to your wallet as it is to your body? Meet your new go-to: this incredibly vibrant and satisfying Lentil Salad! It’s packed with plant-based protein, bursting with fresh flavors from crisp veggies and a zesty lemon-cumin dressing. Whether you need a quick weeknight dinner, a reliable meal-prep champion, or a standout dish for your next potluck, this salad delivers on all fronts. It’s simple, nutritious, and proves that wholesome food can be absolutely delicious. Let’s get cooking!
Ingredients
• 1 pound / 450g dried lentils (brown or green work best)
• 2 quarts / 1.9 liters water
• 2 medium onions, finely chopped
• 3 scallions, chopped
• 1 green bell pepper, finely chopped
• 1 tablespoon / 15 ml toasted cumin powder
• Pinch of cayenne pepper
• 1/4 cup / 60 ml fresh lemon juice (from about 1 lemon)
• 2 tablespoons / 30 ml extra-virgin olive oil
• Salt and freshly ground black pepper, to taste
• Dressed baby greens, for serving
Instructions
1. Rinse the lentils under cold water and pick through them to remove any debris or small stones.
2. In a large pot, bring 2 quarts of water to a boil. Add the lentils, reduce the heat to a simmer, and cook until they are tender but still hold their shape, about 30-35 minutes. Avoid overcooking.
3. Drain the cooked lentils thoroughly and spread them on a baking sheet or large pan in a single layer to cool down quickly.
4. In a large mixing bowl, combine the cooled lentils, finely chopped onions, scallions, and green pepper.
5. In a separate small bowl, whisk together the toasted cumin powder, cayenne pepper, fresh lemon juice, and extra-virgin olive oil to create the dressing.
6. Pour the dressing over the lentil and vegetable mixture. Season generously with salt and freshly ground black pepper, then toss everything together until well combined.
7. For the best flavor, let the salad rest for at least 15 minutes before serving on a bed of dressed baby greens.
Nutritional Information
• Serves: 8
• Serving Size: 3/4 cup
• Cost Per Serving: $0.71
• Calories: 241
• Fat: 5g
• Carbohydrates: 36g
• Protein: 14g
• Fiber: 7g
• Sugar: 2g
• Sodium: 8mg
Pro Tips
• Don’t salt the cooking water. Adding salt while boiling can make the lentils tough. It’s best to season the salad generously after the lentils are cooked and drained.
• Add more veggies for extra crunch and nutrients. Diced cucumber, grated carrots, chopped celery, or halved cherry tomatoes are all fantastic additions.
• Boost the flavor with fresh herbs. A handful of chopped fresh parsley, cilantro, or mint added just before serving will brighten up the entire dish.
• Make it ahead for even better flavor. This salad tastes even better the next day as the lentils absorb the dressing. It’s a perfect meal-prep option for lunches.
FAQ
Q: Is this lentil salad a good source of plant-based protein
A: Absolutely! Lentils are a powerhouse of plant-based protein. A single 3/4 cup serving of this salad provides a satisfying 14 grams of protein, making it a fantastic and filling option for any vegetarian or vegan diet.
Q: Can I use a different type of lentil for this recipe
A: Yes, while the recipe recommends brown or green lentils because they hold their shape well, you could also use French (Puy) lentils. We advise against using red or yellow lentils as they tend to become mushy when cooked, which isn’t ideal for the texture of this salad.
Q: How long can I store this vegetarian lentil salad
A: This salad is perfect for meal prep. You can store it in an airtight container in the refrigerator for up to 5 days. The flavors actually deepen and improve overnight, making it a great make-ahead lunch or side dish.
Q: What can I add to make this salad even more filling
A: To make this a more substantial meal, consider adding a scoop of cooked quinoa, some crumbled feta (or a vegan alternative), a handful of toasted walnuts for healthy fats, or some creamy avocado slices on top.
