Description
A vibrant and satisfying lentil salad packed with fresh vegetables, herbs, and a zesty lemon-dijon vinaigrette. Quick to make and ideal for meal prep.
Ingredients
Scale
- 1 cup brown or green lentils, rinsed thoroughly
- 3 cups water or vegetable broth
- 1 bay leaf (optional)
- 1 cup finely diced red bell pepper
- 1 cup finely diced cucumber, seeded
- 1/2 cup finely diced red onion
- 1/2 cup chopped fresh parsley
- 1/4 cup chopped fresh mint
- 1/4 cup toasted sunflower seeds or chopped almonds
- 2 tablespoons capers, drained
- 1/4 cup extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 tablespoon Dijon mustard
- 1 teaspoon honey or maple syrup (optional)
- 1/2 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
Instructions
- 1. Cook the lentils: In a medium saucepan, combine rinsed lentils, water or broth, and bay leaf (if using). Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until tender. Drain and let cool.
- 2. Prepare the vinaigrette: Whisk together olive oil, lemon juice, Dijon mustard, honey (if using), and oregano. Season with salt and pepper.
- 3. Chop vegetables and herbs: Finely dice red bell pepper, cucumber, and red onion. Chop parsley and mint.
- 4. Assemble the salad: In a large bowl, combine cooled lentils, diced vegetables, herbs, nuts, and capers.
- 5. Dress the salad: Pour about two-thirds of the vinaigrette over the salad and toss gently.
- 6. Taste and adjust: Add more vinaigrette, salt, or pepper as needed. Let sit for 15-20 minutes before serving for flavors to meld.
Notes
Store in an airtight container in the refrigerator for up to 3-4 days. Vinaigrette may separate; stir before serving. For extra crunch, store toasted nuts/seeds separately and add just before serving.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Salad
- Method: Boiled, Chopped, Mixed
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: Approx. 250-300
- Sugar: 3-5g
- Sodium: Depends on capers and added salt
- Fat: 12-15g
- Carbohydrates: 25-30g
- Fiber: 8-10g
- Protein: 10-12g