Lentil Bean Parsley Salad
Bright, fresh, and protein-packed, this Lentil Bean Parsley Salad is a symphony of wholesome ingredients and bold Mediterranean flavors. Featuring tender green or brown lentils, creamy chickpeas, and cannellini beans, this nutrient-rich salad is enhanced with an aromatic mix of fresh parsley, juicy cherry tomatoes, and zesty red onion. A vibrant homemade dressing of extra virgin olive oil, fresh lemon juice, garlic, and earthy cumin ties everything together, making it both refreshing and satisfying. Perfect as a make-ahead meal or a versatile side dish, this vegan and gluten-free salad is ready in under an hour and can be served chilled or at room temperature. Whether you're meal prepping, hosting a gathering, or just craving something healthy yet flavorful, this dish offers a nutritious boost with every bite. Keywords: lentil salad recipe, bean salad, parsley salad, healthy salad, Mediterranean flavors, vegan and gluten-free recipes.
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Recipe Information
Ingredients
- 1 cup dry green or brown lentils
- 1 cup canned chickpeas (garbanzo beans), rinsed and drained
- 1 cup canned cannellini beans, rinsed and drained
- 1 cup fresh parsley, finely chopped
- 1 cup cherry tomatoes, halved
- 0.25 cup red onion, finely diced
- 3 tablespoons extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 2 cloves garlic, minced
- 0.5 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon crushed red pepper flakes (optional)
Instructions
Rinse the lentils under cold water and inspect for any debris or stones.
In a medium pot, combine the lentils with 3 cups of water. Bring to a boil, then reduce the heat to low and simmer for about 18-20 minutes, or until the lentils are tender but not mushy.
Drain the lentils and allow them to cool to room temperature.
In a large mixing bowl, combine the cooked lentils, chickpeas, cannellini beans, parsley, cherry tomatoes, and red onion.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, ground cumin, salt, black pepper, and crushed red pepper flakes (if using) to create the dressing.
Pour the dressing over the lentil and bean mixture. Toss gently to coat evenly.
Taste and adjust seasoning if needed, adding more salt, pepper, or lemon juice to suit your preference.
Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld together.
Before serving, give the salad a quick toss and garnish with additional parsley if desired. Serve chilled or at room temperature.
Nutrition Facts
Calories |
288 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.9 g | 15% | |
| Saturated Fat | 1.7 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 448 mg | 19% | |
| Total Carbohydrate | 36.4 g | 13% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 5.1 g | ||
| Protein | 12.4 g | 25% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 134 mg | 10% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 997 mg | 21% | |
*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.
