Let me tell you, there’s something truly refreshing about a lentil salad! It’s not just a dish; it’s a burst of flavor and nutrition in every bite. Packed with protein, fiber, and a rainbow of veggies, this salad is your go-to for a quick, healthy meal that keeps you feeling light and energized. I love how easy it is to whip up, too! In just about 40 minutes, you can have a vibrant, colorful salad that’s perfect for lunch, a picnic, or a side dish at dinner. Trust me, once you try it, you’ll want to make it a regular on your table!
Ingredients for Lentil Salad
Here’s what you’ll need to bring this vibrant lentil salad to life:
- 1 cup lentils: Rinse them well under cold water to remove any dust or debris.
- 2 cups water: This will help cook the lentils to tender perfection.
- 1 cucumber: Dice it up for a refreshing crunch!
- 1 bell pepper: Any color you like—just chop it into bite-sized pieces.
- 1/2 red onion: Finely chopped for that zingy flavor boost.
- 1/4 cup parsley: Freshly chopped to add a pop of color and freshness.
- 3 tablespoons olive oil: A drizzle of this adds richness.
- 2 tablespoons lemon juice: For a bright, zesty finish.
- Salt and pepper: Adjust to your taste for the perfect seasoning.
These simple ingredients come together to create a delightful and nourishing salad that’s bursting with flavor!
How to Prepare Lentil Salad
Preparing this lentil salad is a breeze! Let’s walk through it together, step by step:
- First, start by rinsing your lentils under cold water. This helps get rid of any pesky dirt or debris, ensuring they’re clean and ready to go.
- Next, in a medium-sized pot, combine the rinsed lentils and 2 cups of water. Bring this mixture to a boil over medium-high heat. You’ll want to keep an eye on it so it doesn’t boil over—oops!
- Once boiling, reduce the heat to low and let it simmer. Set your timer for about 20-25 minutes. You’re looking for the lentils to be tender but not mushy; they should still hold their shape.
- After they’re done, drain the lentils and let them cool for a bit. This is key to keeping your salad fresh and crisp!
- In a large bowl, combine the cooled lentils with the diced cucumber, bell pepper, chopped red onion, and parsley. It’s starting to look colorful and delicious, right?
- In a separate small bowl, whisk together the olive oil, lemon juice, salt, and pepper. This dressing is going to tie everything together beautifully!
- Pour the dressing over the salad and toss it all together until everything is well-coated. Voila! You can serve it immediately, or for an even cooler treat, let it chill in the fridge for a bit before serving.
And there you have it! A fresh, vibrant lentil salad ready to be enjoyed!
Why You’ll Love This Lentil Salad
This lentil salad isn’t just tasty; it’s packed with benefits that’ll have you falling in love at first bite! Here’s why you’ll want to keep making it:
- Quick to prepare: In just 40 minutes, you’ve got a delicious meal ready to go!
- Nutrient-dense: Loaded with protein, fiber, and vitamins, it’s a powerhouse of nutrition.
- Versatile: You can easily switch up the veggies or dressings to suit your taste or what you have on hand!
- Make-ahead friendly: It keeps well in the fridge, perfect for meal prep or quick lunches.
- Vegan and gluten-free: It fits into a variety of dietary preferences!
Once you try it, I promise you’ll be coming back for more!
Tips for Success with Lentil Salad
To make your lentil salad truly shine, here are some handy tips! First, don’t skip rinsing the lentils—it really makes a difference in flavor and texture. When it comes to seasoning, remember that you can always add more salt and pepper, but you can’t take it out, so start light and adjust to your taste!
If you want to elevate the salad even more, consider adding a pinch of cumin or a sprinkle of feta cheese for that extra zing! And feel free to mix in seasonal veggies or herbs—get creative! This salad loves to be customized, so have fun with it!
Nutritional Information for Lentil Salad
This lentil salad is not only delicious but also nutritious! Here’s a rough estimate of the nutritional values per serving:
- Calories: 180
- Fat: 7g
- Protein: 9g
- Carbohydrates: 24g
- Fiber: 8g
Keep in mind these values can vary slightly based on the exact ingredients used, but it’s a wholesome choice for a healthy meal!
FAQ About Lentil Salad
Got questions about this lentil salad? I’ve got you covered! Here are some common ones I hear:
Can I use canned lentils? Absolutely! Just rinse and drain them before adding to your salad to save time.
How long does this salad last in the fridge? It keeps well for up to three days, making it perfect for meal prep.
Is this salad filling enough for a main dish? Yes! With the protein from lentils and the added veggies, it’s quite satisfying.
Can I make it ahead of time? Definitely! It actually tastes even better after the flavors meld together in the fridge for a few hours.
Variations on Lentil Salad
One of the best things about this lentil salad is how easily you can mix it up! If you’re feeling adventurous, try adding different veggies like roasted sweet potatoes or cherry tomatoes for a pop of sweetness. Want a bit of crunch? Toss in some radishes or shredded carrots!
For the dressing, go wild! Swap out the lemon juice for balsamic vinegar for a tangy twist, or add a dollop of tahini for a creamy texture. You could even throw in some olives or sun-dried tomatoes for an extra flavor boost. The possibilities are endless, so let your creativity shine!
Print
Lentil Salad: 7 Delicious Reasons to Fall in Love
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: Boiling and mixing
- Cuisine: Mediterranean
- Diet: Vegan
Description
A fresh and healthy lentil salad packed with nutrients.
Ingredients
- 1 cup lentils
- 2 cups water
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/2 red onion, chopped
- 1/4 cup parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt to taste
- Pepper to taste
Instructions
- Rinse lentils under cold water.
- In a pot, combine lentils and water. Bring to a boil.
- Reduce heat and simmer for 20-25 minutes until tender.
- Drain and cool lentils.
- In a large bowl, combine lentils, cucumber, bell pepper, red onion, and parsley.
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Pour dressing over salad and toss to combine.
- Serve chilled or at room temperature.
Notes
- Adjust seasoning to taste.
- Feel free to add other vegetables.
- This salad keeps well in the fridge for up to three days.
Nutrition
- Serving Size: 1 cup
- Calories: 180
- Sugar: 2g
- Sodium: 5mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 8g
- Protein: 9g
- Cholesterol: 0mg
Keywords: lentil salad, healthy salad, vegetarian salad