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If you’re looking for a way to incorporate more heart healthy, plant-based protein in to your diet, try lentils! Lentils are part of the legume family. They’re budget friendly, a good source of plant-based protein (18 grams per cup) and high in fiber, which supports growth of healthy gut bacteria. Lentils are also loaded with B vitamins, magnesium, zinc and potassium.
While lentils may be the main ingredient here, they’re complimented in a tasty way by an array of bold ingredients like carrots, red onions, red or yellow bell peppers, currents, cilantro and feta cheese. All of those ingredients tossed together with a delicious homemade, spice infused dressing making it impossible to have just one bite!
This crazy good lentil salad is packed with flavor and a favorite for lunch or side dish.
Tip: To make this easier, buy steamed lentils from Trader Joe’s. Or use green lentils as they hold shape in this salad. Avoid using red or yellow lentils as they will split when cooked.
Reviews:
COOK TIME 40 minutes
Course Lunch, Side
Cuisine Mediterranean
Serving 5 people, 8 people
Ingredients:
| 1. | 2 cups (1 lb.) French Green lentils (or use Trader Joe’s prepared steamed lentils) |
| 2. | 1/2 medium red onion, diced |
| 3. | 1 cup dried currants (you could also use raisins or dried cranberry’s) |
| 4. | 1 red or yellow bell pepper (or ½ of each) diced |
| 5. | 1 carrot, shredded |
| 6. | ½ cup walnuts, chopped |
| 7. | Handful cilantro, chopped (could use basil or flat leaf parsley) |
| 8. | ½ cup goat cheese or Feta cheese (optional) |
Vinaigrette: (Don’t let the number of spices discourage you, as it is easy & delish)
| 1. | 1/3 cup cold pressed, extra virgin olive oil |
| 2. | ¼ cup apple cider vinegar (Braggs) |
| 3. | 1 Tbsp. organic maple syrup |
| 4. | 1 Tbsp. Dijon mustard |
| 5. | 1 tsp. salt |
| 6. | 1 tsp. pepper |
| 7. | 1 tsp. ground cumin |
| 8. | ½ tsp. turmeric |
| 9. | ½ tsp. ground coriander |
| 10. | ½ tsp ground cardamom |
| 11. | ¼ tsp cayenne pepper or less |
| 12. | 1/8 tsp ground cloves or allspice |
| 13. | ¼ tsp. freshly grated nutmeg |
| 14. | ¼ tsp. ground cinnamon |
Directions:
Cooking the Lentils.
Rinse lentils well, drain. Place in a pot and cover with 3-4 inches of water, bring to a boil, reduce to simmer. Check lentils to see if they’re done after 15 minutes, but they should take about 20 minutes in total. You will know they are cooked if they still retain a slight tooth – al dente. Overcooking the lentils is the death of this dish…so be careful!
If you would rather use your insta pot combine 1 and 3/4 cups liquid (vegetable broth or water) for 1 cup of lentils plus 1/2 teaspoon of kosher salt and freshly cracked black pepper. If you want to keep them whole and on the firmer side, cook for 6-8 minutes at high pressure. This is great when you want to add lentils to salads, grain bowls, or in a wrap.
Prepare Vinaigrette.
While the lentils are simmering, prepare the vinaigrette by adding all ingredients in a jar with a tight-fitting lid and shake vigorously to combine.
Dicing Extra Ingredients.
Finely dice red onion – the salad is best if all the ingredients are about the same size. If using raisins, chop them roughly to make them a bit smaller, and do the same with the bell pepper. Shred carrot and chop walnuts and cilantro.
Final Prep.
When the lentils are cooked, remove from heat, drain and place under cold running water to stop the cooking process. Once cooled slightly, but still a little warm, place lentils in a large serving bowl and toss with dressing.
Add onion, peppers, currants, shredded carrot, chopped walnuts, cilantro, or parsley.
*Optional add-ins: Arugula, 1-2 oz of goat or feta cheese, sprouts.
Toss add-ins to the lentil mixture just before serving.
Otherwise, this salad can hang out in the fridge for a couple of days.
Serving Suggestions.
Create a mediterranean meal with lentils, salad, and hummus. Don’t forget lavash or pita bread to scoop up the goodness. Yum!
Notes:
This makes a large batch of lentils. To make smaller portion cut lentils back to 1 cup and halve rest of vegetable ingredients. Keep vinaigrette ingredient measurements the same. You'll have leftover vinaigrette, but you can use it over other dishes, or add to your batch of lentils.
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