Packed with wholesome ingredients and bursting with flavors, this Easy Lentil Salad is not only delicious, but also incredibly nutritious. The lemon maple vinaigrette is a delightful combination of sweet, tangy, and savory flavors that elevates the taste of the lentil salad to a new level.
Why You Will Love This Lentil Salad
This lentil salad recipe is not only a feast for your senses, but also a nutritional boost to your day:
- Balanced Nutrition: With a blend of protein, fiber, healthy fats, and a spectrum of vitamins and minerals from the vegetables, this easy lentil salad is a wholesome meal that fuels your body.
- Flavorful Fusion: The combination of tangy lemon maple vinaigrette with the earthy lentils and the vibrant veggies creates a harmonious medley of flavors and textures.
- Effortless and Versatile: This salad is simple to prepare, making it perfect for busy weeknight dinners or meal prep. Plus, you can easily customize it to suit your taste preferences.
- Nutritional Superstar: Lentils are renowned for their numerous health benefits, including promoting heart health, supporting digestion, and aiding weight management.
Lentils 101
Although not new, lentils are quickly surpassing chickpeas as the go-to superfood in pastas, chips and even pet food.
Lentils are a a tiny, round-shaped legume that has long been a staple in Indian cuisine (daal). In addition, these protein-packed lentils play a huge role in vegan cooking as a plant-based source of protein. They are grown in pods and come in a variety of sizes and colors (green, brown, black, red, yellow and green). Also, lentils are gluten-free!
Health benefits of eating lentils
Lentils are a superfood, packed full of nutritious goodness. These powerful legumes contain 18 grams of protein in one cup. They are full of fiber and are generous in polyphenols. Polyphenols fight off harmful agents in the body.
Here are a few more recipes I think you will enjoy:
Ingredients
This lentil salad is a powerhouse of nutrients. Lentils are a great source of plant-based protein and dietary fiber, supporting digestion and providing long-lasting energy. Although I recommend cooking the dried lentils, store-bought can be substituted as a time saver.
The colorful vegetables add vitamins, minerals, and antioxidants, while feta cheese contributes calcium and protein. The lemon maple vinaigrette provides healthy fats and a burst of tangy flavor.
In addition, this lentil salad is incredibly versatile and can be easily customized to suit individual preferences and dietary needs:
- Protein Power: For a vegetarian version of this lentil salad, you can swap the chicken stock with vegetable broth or use all water. You can also add grilled tofu, chickpeas, or your favorite plant-based protein to make the salad even heartier.
- Go Green: Enhance the salad’s nutritional profile by adding a handful of baby spinach or arugula. These leafy greens contribute additional vitamins and a burst of freshness.
- Play with Herbs: While parsley is fantastic, feel free to experiment with other fresh herbs like mint or basil for a unique twist.
- Colorful Veggies: Don’t hesitate to switch up the vegetables based on what’s in season, or what you have in your fridge. Bell peppers, grated carrots, or even roasted sweet potatoes can be wonderful additions.
- Feta Cheese: Easily leave out, or substitute with goat cheese. Try vegan cheese to make this a vegan lentil salad.
- Nuts: If you’re a nut lover, substitute pepitas with toasted almonds, walnuts, or sunflower seeds for added crunch and nutty flavor. Try chia seeds for a nutritional boost.
- Dressing: Honey is a great substitute for the maple syrup. Additionally, substitute the lemon maple vinaigrette with a balsamic reduction for a sweeter, deeper flavor, or create a Tahini-based dressing for a unique Middle Eastern flair.
How to Serve and Store
- Serve this easy lentil salad at room temperature, making it an ideal option for picnics, potlucks, or outdoor gatherings, or cold for a refreshing dish on hot days.
- Pair with grilled chicken, fish, roasted vegetables, with a side of crusty bread or stuffed inside warm, homemade pita bread.
- layer in a mason jar with crisp greens.
- Store any leftover lentil salad in an airtight container in the refrigerator for up to 2-3 days.
- Before serving leftovers, give the salad a gentle toss and drizzle on additional lemon maple vinaigrette, if needed.
Frequently Asked Questions
- Which lentils work best? The recipe uses green or brown lentils, both of which hold their shape well when cooked and provide a pleasant bite.
- Q: Can I make this salad vegan? Yes—just substitute vegetable stock and omit the feta cheese, or use a vegan alternative
- Q: How do I avoid mushy lentils? Simmer for about 20 minutes, or until tender but still firm. Overcooking leads to a mushy texture.
- Q: What can I use instead of an immersion blender? You can shake the vinaigrette in a lidded jar or whisk it in a bowl. The dressing will still emulsify well.
- Q: Can I prep in advance? Yes! Store leftovers in an airtight container in the fridge for 2–3 days. Refresh with a bit more vinaigrette before serving, if needed.
- Q: Can I swap out ingredients? Feel free to use in season vegetables, another variety of olives, or goat cheese. Use substitutions in the vinaigrette such as lemon zest, honey, or a different vinegar.
Easy Lentil Salad with a Lemon Maple Vinaigrette
- Total Time: 30 minutes
- Yield: 4 servings 1x
Description
Packed with wholesome ingredients and bursting with flavors, this Easy Lentil Salad is not only delicious, but also incredibly nutritious. The maple lemon vinaigrette is a delightful combination of sweet, tangy, and savory flavors that elevates the taste of the lentil salad to a new level.
Ingredients
- 1 cup dried green or brown lentils
- 1/2 teaspoon salt
- 1 bay leaf
- 2 cups chicken or vegetable stock
- 2 cups water
- 3/4 cup diced cherry tomatoes
- 1/2 cup diced cucumbers
- 1/4 cup minced red onion
- 1/4 orange bell pepper
- 1/4 yellow bell pepper
- 1/3 – 1/2 cup Kalamata olives, halved
- 1/4 cup crumbled feta cheese
- 2 tablespoons pepitas, optional
- 2 tablespoons fresh chopped parsley, plus more for garnish
- 4 mint leaves, chopped, plus more for garnish
FOR THE LEMON MAPLE VINAIGRETTE:
- juice of two lemons
- 4–ounces olive oil
- 1 garlic clove, minced
- 2 tablespoons apple cider vinegar
- 2 tablespoons maple syrup
- 2 tablespoons Dijon mustard
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 teaspoon dried oregano
Instructions
- Rinse the lentils in a mesh strainer. Pick out and discard any unusual looking lentils.
- Add to a pot with the salt, bay leaf, chicken stock and water. Mix.
- Bring to just under a boil. Reduce heat to a low simmer.
- Cover. Simmer for about 20 minutes, or until the lentils are tender (not mushy or overcooked).
- While the lentils are cooking, prep the remaining ingredients.
- In a large mason jar, combine all of the ingredients for the lemon maple dressing. Using an immersion blender, or shake vigorously, until emulsified.
- Once the lentils are cooked, transfer to a mesh strainer to drain the liquid. Allow to cool.
- In a large bowl, combine all of the salad ingredients, including the lentils.
- Dress the salad to your preference. Toss to coat.
- Taste for salt.
- Garnish with freshly cracked black pepper, fresh chopped parsley and mint.
- ENJOY!
Notes
- Use green or brown lentils—they hold their shape best for salad.
- Simmer lentils just until tender to avoid mushiness (about 20 minutes).
- Rinse and sort lentils before cooking to remove any debris.
- Let lentils cool completely before mixing with veggies and dressing.
- The lemon maple vinaigrette can be made in advance and stored for up to 1 week.
- Shake or blend the vinaigrette well to emulsify before using.
- Swap vegetable stock for chicken stock to keep it vegetarian or vegan.
- Substitute goat cheese or omit cheese entirely for dairy-free version.
- Add-ins like olives, bell peppers, or chickpeas work well for variation.
- Store leftovers in an airtight container in the fridge for up to 3 days.
- Refresh with a splash of vinaigrette before serving if salad seems dry.
- Serve chilled or at room temperature—perfect for make-ahead meals or potlucks.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Salad, Side dish, Lunch
- Method: Easy
- Cuisine: American
GET TO KNOW ME!
I am more than just recipes. I love fashion and style too! Most importantly, I love my Family (my Hubby and my Fur Babies). My Husband (aka my “Kitchen Bitch”) means the world to me. He’s pretty damn cool too. Not only is he one of the nicest guys you will ever meet, he also has had a lengthy career in professional hockey. Not only winning two Stanley Cups with the Pittsburgh Penguins in the early ’90’s, but most recently winning the Calder Cup with the Charlotte Checkers, amongst many other accolades. If you live in Charlotte and play hockey, or have a family member who plays, be sure to contact him!
Our life has changed dramatically in the past few years with the passing of our two goldendoodles, Vegas and Viva. We were lucky enough to have Vegas for five years (totally wish it was longer). Most recently, losing our Viva to a brain tumor in July of 2020. We welcomed our mini goldendoodle 7, almost seven years ago. We just added the amazing Hazel! Of course, I am always posting tons and tons of photos! Be sure to check out my recipe for Pet Bone Broth! This broth is super rich in nutrients and will provide your pet with a multitude of health benefits!
Let’s Get Social!
Be sure to follow me on social media! I’m always talking food, fashion, and family! I also love sharing some of my favorite Amazon Finds too. Click here to check out my Amazon page! Facebook, Instagram, TikTok, Twitter and Pinterest! THANK YOU!
No comment yet, add your voice below!