Crunchy Lentil Salad
Vibrant, fresh, and packed with texture, this Crunchy Lentil Salad is the perfect balance of nutrition and flavor. Earthy green or brown lentils provide a hearty base, complemented by a colorful medley of shredded carrot, crisp red bell pepper, cool cucumber, and finely chopped red onion. Toasted slivered almonds add a delightful crunch, while fresh parsley brings a burst of herby brightness. Tossed in a zesty dressing made of olive oil, lemon juice, red wine vinegar, honey, and a hint of ground cumin, this salad is both refreshing and satisfying. Perfect as a light lunch, a nutritious side dish, or a make-ahead meal, this recipe is naturally gluten-free and easily adapted for vegan diets. Ready in under an hour and customizable to your taste, this chilled salad highlights wholesome ingredients and vibrant flavors in every bite.
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Recipe Information
Ingredients
- 1 cup Green or brown lentils (dry)
- 3 cups Water
- 1 teaspoon Salt
- 1 medium, shredded Carrot
- 1 medium, diced Red bell pepper
- 1 medium, diced Cucumber
- 0.25 cup, finely chopped Red onion
- 0.25 cup, chopped Fresh parsley
- 0.25 cup, toasted Slivered almonds
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 1 tablespoon Red wine vinegar
- 1 teaspoon Honey
- 0.5 teaspoon Ground cumin
- 0.25 teaspoon Black pepper
Instructions
Rinse the lentils thoroughly under cold water, then place them in a medium-sized pot.
Add 3 cups of water and 1 teaspoon of salt to the pot with the lentils.
Bring the lentils to a boil over medium-high heat. Reduce the heat to a simmer and cook for 20-25 minutes or until the lentils are tender but not mushy.
Drain the cooked lentils and rinse them under cold water to stop the cooking process. Allow them to cool completely.
While the lentils are cooling, prepare the vegetables: shred the carrot, dice the red bell pepper and cucumber, finely chop the red onion, and chop the parsley.
In a small dry skillet, toast the slivered almonds over medium heat for 2-3 minutes or until golden brown and fragrant. Set aside to cool.
In a small mixing bowl, whisk together olive oil, lemon juice, red wine vinegar, honey, ground cumin, black pepper, and a pinch of salt to make the dressing.
In a large mixing bowl, combine the cooled lentils, shredded carrot, diced bell pepper, diced cucumber, chopped onion, chopped parsley, and toasted almonds.
Pour the dressing over the lentil mixture and toss until everything is well coated and evenly distributed.
Taste the salad and adjust seasoning if needed, adding more salt, pepper, or lemon juice as desired.
Serve immediately or refrigerate for 30 minutes to let the flavors meld together. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1406 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.1 g | 80% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2450 mg | 107% | |
| Total Carbohydrate | 162.0 g | 59% | |
| Dietary Fiber | 31.1 g | 111% | |
| Total Sugars | 21.5 g | ||
| Protein | 62.6 g | 125% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 322 mg | 25% | |
| Iron | 17.6 mg | 98% | |
| Potassium | 2491 mg | 53% | |
*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.
