Lentil Walnut Salad
Bursting with earthy flavors and vibrant textures, this Lentil Walnut Salad is a wholesome, protein-packed dish that’s perfect as a side or light main course. Featuring nutrient-dense green or brown lentils, crunchy toasted walnuts, juicy cherry tomatoes, crisp cucumber, and a refreshing sprinkle of parsley, this salad is a celebration of healthy, satisfying ingredients. Tossed in a zesty homemade dressing made with extra virgin olive oil, fresh lemon juice, and a touch of maple syrup or honey, every bite is an irresistible balance of tangy and nutty. With just 15 minutes of prep and a simple cooking process, this salad is a breeze to make while delivering a dish that's as delicious as it is nutritious. Plus, it’s naturally gluten-free, making it a versatile option for any table. Serve it chilled or at room temperature for a refreshing meal that’s perfect for meal preps, picnics, or everyday dining.
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Recipe Information
Ingredients
- 1 cup green or brown lentils
- 3 cups water
- 1 teaspoon salt
- 1 cup walnuts
- 1 cup cherry tomatoes (halved)
- 1 cup cucumber (diced)
- 0.25 cup red onion (finely chopped)
- 0.25 cup parsley (chopped)
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice (freshly squeezed)
- 1 teaspoon maple syrup or honey
- 1 teaspoon Dijon mustard
- 0.5 teaspoon ground black pepper
Instructions
Rinse the lentils under cold water to remove any debris.
In a medium saucepan, combine the lentils, water, and salt. Bring to a boil over medium-high heat, then reduce the heat to a simmer.
Cook the lentils for 20-25 minutes, or until tender but not mushy. Drain and set aside to cool.
Meanwhile, toast the walnuts in a dry skillet over medium heat for 3-5 minutes, stirring frequently, until fragrant and lightly browned. Remove from heat and let cool.
In a large salad bowl, combine the cooked lentils, toasted walnuts, cherry tomatoes, cucumber, red onion, and parsley.
In a small bowl, whisk together the olive oil, lemon juice, maple syrup or honey, Dijon mustard, salt, and black pepper to create the vinaigrette.
Pour the dressing over the lentil mixture and toss gently to combine. Ensure that all ingredients are well coated.
Taste and adjust the seasoning with more salt or lemon juice if needed.
Chill the salad in the refrigerator for at least 15 minutes before serving to allow the flavors to meld together.
Serve the salad cold or at room temperature as a side dish or light main course.
Nutrition Facts
Calories |
355 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.0 g | 37% | |
| Saturated Fat | 3.3 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 530 mg | 23% | |
| Total Carbohydrate | 19.5 g | 7% | |
| Dietary Fiber | 7.0 g | 25% | |
| Total Sugars | 4.4 g | ||
| Protein | 9.6 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 78 mg | 6% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 502 mg | 11% | |
*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.
