Chilled Lentil Salad with Spicy Vinaigrette
Brighten up your table with this refreshing and protein-packed Chilled Lentil Salad with Spicy Vinaigrette! Featuring tender green or brown lentils tossed with crisp cucumber, sweet red bell peppers, and zesty red onion, this salad is elevated by a bold, homemade vinaigrette bursting with flavors of Dijon mustard, garlic, cumin, and just the right hint of heat from crushed red pepper flakes. Perfectly balanced with a touch of honey or maple syrup, this vibrant dish is as nutritious as it is delicious. Easy to prepare and served cold, it’s the ultimate make-ahead recipe for healthy lunches, potlucks, or as a light, satisfying side dish. Whether you're looking for a vegan-friendly option or simply a flavorful way to enjoy lentils, this chilled salad is a must-try!
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Recipe Information
Ingredients
- 1 cup dry green or brown lentils
- 4 cups water
- 1 medium red bell pepper
- 1 medium cucumber
- 0.5 medium red onion
- 0.25 cup fresh parsley
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup
- 1 clove garlic
- 0.5 teaspoon ground cumin
- 0.25 teaspoon paprika
- 0.25 teaspoon crushed red pepper flakes
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the lentils under cold water and inspect them for any debris or stones.
In a medium saucepan, combine the lentils and water. Bring to a boil over medium-high heat.
Reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender but not mushy.
Drain the lentils and spread them out on a baking sheet to cool completely.
While the lentils are cooling, dice the red bell pepper and cucumber into small, bite-sized pieces and finely chop the red onion and parsley. Set aside.
To make the vinaigrette, whisk together the olive oil, red wine vinegar, Dijon mustard, honey (or maple syrup), minced garlic, ground cumin, paprika, crushed red pepper flakes, salt, and black pepper in a small bowl until emulsified.
Once the lentils are completely cool, transfer them to a large mixing bowl.
Add the diced red bell pepper, cucumber, red onion, and parsley to the bowl with the lentils. Toss gently to combine.
Drizzle the spicy vinaigrette over the lentil mixture and toss until everything is evenly coated.
Cover the bowl and refrigerate the salad for at least 30 minutes to allow the flavors to develop.
Before serving, give the salad a final toss and adjust seasonings if needed.
Serve chilled as a light main dish or side. Enjoy!
Nutrition Facts
Calories |
758 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.0 g | 58% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1352 mg | 59% | |
| Total Carbohydrate | 69.5 g | 25% | |
| Dietary Fiber | 21.5 g | 77% | |
| Total Sugars | 19.9 g | ||
| Protein | 22.3 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 194 mg | 15% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 1584 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
