Crunchy Lentil Walnut Salad
Brighten up your mealtime with this vibrant and hearty Crunchy Lentil Walnut Salad! Packed with protein-rich lentils, toasted walnuts, and a medley of fresh, crisp vegetables like cherry tomatoes, cucumber, and red onion, this nutritious salad is as satisfying as it is flavorful. Tossed in a tangy red wine vinegar and Dijon mustard dressing, every bite bursts with a perfect balance of earthiness, crunch, and zesty freshness. Ready in under 45 minutes, this easy-to-make dish is perfect as a wholesome main course or a colorful side for your favorite grilled proteins. Whether served straight away or chilled for a refreshing twist, this crunchy lentil salad is a must-try for healthy meal prepping or entertaining guests.
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Recipe Information
Ingredients
- 1 cup Lentils
- 3 cups Water
- 0.5 teaspoon Salt
- 0.75 cup Walnuts
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 0.25 cup Red onion
- 0.25 cup Fresh parsley
- 3 tablespoons Olive oil
- 2 tablespoons Red wine vinegar
- 1 teaspoon Dijon mustard
- 1 clove Garlic
- 0.25 teaspoon Black pepper
Instructions
Rinse the lentils under cold water and pick out any debris.
In a medium saucepan, combine 1 cup of lentils, 3 cups of water, and 0.5 teaspoon of salt. Bring to a boil over medium-high heat.
Reduce the heat to low and simmer uncovered for 20-25 minutes, or until the lentils are tender but not mushy.
Drain the lentils in a colander and let them cool slightly.
While the lentils cook, toast the walnuts in a dry skillet over medium heat for 3-5 minutes, tossing frequently, until fragrant and lightly browned. Set aside to cool, then roughly chop.
Wash and halve the cherry tomatoes. Peel and dice the cucumber. Thinly slice 0.25 cup of red onion. Chop 0.25 cup of fresh parsley. Place all the veggies in a large mixing bowl.
In a small bowl, prepare the dressing by whisking together 3 tablespoons of olive oil, 2 tablespoons of red wine vinegar, 1 teaspoon of Dijon mustard, 1 minced clove of garlic, 0.25 teaspoon of black pepper, and a pinch of salt to taste.
Add the cooked lentils and toasted walnuts to the bowl of vegetables.
Pour the dressing over the salad and toss gently to combine.
Serve immediately or chill in the refrigerator for 15-20 minutes for the flavors to meld. Enjoy!
Nutrition Facts
Calories |
1374 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 115.1 g | 148% | |
| Saturated Fat | 13.9 g | 70% | |
| Polyunsaturated Fat | 51.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1747 mg | 76% | |
| Total Carbohydrate | 65.9 g | 24% | |
| Dietary Fiber | 23.7 g | 85% | |
| Total Sugars | 14.6 g | ||
| Protein | 32.9 g | 66% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 255 mg | 20% | |
| Iron | 10.8 mg | 60% | |
| Potassium | 1903 mg | 40% | |
*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.
