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Salads

Lentil Salad with Vegetables and Lemon

TIME

1 h 20 min

DIFFICULTY

Easy

SERVINGS

4

CALORIES

236 kcal

CARBS

33.6 g

PROTEIN

11 g

FAT

7.5 g

Z Lentil Salad with Vegetables and Lemon

About this recipe

Lentils were among the earliest crops cultivated in the Fertile Crescent and have nourished communities for thousands of years. This modern salad pairs them with crisp vegetables, fresh spinach, and lemon dressing, adding a roasted finish for a contrast of textures.

WHY YOU’LL LOVE IT

Roasted lentils add a lightly crisp contrast to the fresh vegetables. Lemon dressing brings bright flavor with just a few simple ingredients. Colorful vegetables and hearty lentils make an easy salad to share or pack for lunch.

Ingredients

  • ¾ cup dried brown or green lentils (150 g / 5.3 oz), rinsed and picked over
  • Water, as needed for cooking the lentils
  • 1 medium cucumber, diced (about 300 g)
  • 1 medium red bell pepper, seeded and chopped (about 150 g)
  • 1 cup cherry tomatoes, halved (about 150 g)
  • ½ medium red onion, thinly sliced (about 75 g)
  • 1 cup loosely packed fresh spinach, chopped (about 30 g)
  • 3 tbsp fresh lemon juice (45 ml), from approximately 1 large lemon
  • 2 tbsp extra-virgin olive oil (30 ml), divided
  • ½ tsp garlic powder (about 1.5 g)
  • ½ tsp onion powder (about 1.2 g)
  • ½ tsp fine salt (about 3 g), divided
  • ¼ tsp ground black pepper (about 0.6 g)
  • 2 tbsp chopped fresh parsley (about 8 g), optional

Preparation

  1. Place the rinsed lentils in a saucepan and cover generously with water. Bring to a boil, then reduce to a gentle simmer. Cook for about 20–30 minutes, checking early, until tender but still holding their shape. Add more water if needed to keep them submerged.
  2. Meanwhile, preheat the oven to 400°F (200°C). Line a large baking sheet with parchment paper.
  3. Drain the lentils thoroughly. Spread them on a clean kitchen towel, let the steam escape for a few minutes, and gently pat dry.
  4. Toss the cooked lentils with 1 tablespoon of olive oil, the garlic powder, onion powder, and ¼ teaspoon of the salt. Spread in a single layer on the prepared baking sheet.
  5. Roast for 20–30 minutes, stirring halfway through, until the surfaces are dry and some lentils are lightly crisp. Watch closely near the end to prevent burning. Let cool while preparing the vegetables.
  6. In a large bowl, combine the cucumber, red bell pepper, cherry tomatoes, red onion, and spinach.
  7. In a small bowl, whisk together the lemon juice, remaining 1 tablespoon of olive oil, remaining ¼ teaspoon of salt, and black pepper.
  8. Toss the vegetables with the dressing and refrigerate for 15–20 minutes.
  9. Just before serving, gently fold in the cooled roasted lentils and optional parsley. Divide evenly among 4 plates and serve immediately.

Tips

Use whole brown or green lentils; split red lentils soften too quickly for this salad.
No overnight soaking is needed. Cook the lentils until tender before roasting them.
Dry the cooked lentils thoroughly and spread them in a single layer to encourage crisp edges.
Keep the roasted lentils separate from the dressed vegetables until serving; the dressing gradually softens their crisp texture.
For a milder onion flavor, soak the sliced onion in cold water for 5–10 minutes, then drain and dry before adding it.
If preparing ahead, refrigerate the cooked lentils, vegetables, and dressing separately and combine shortly before serving.

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