Warm Lentil Salad with Onion Peppers and Spinach
Elevate your weeknight meals with this hearty and vibrant Warm Lentil Salad with Onion Peppers and Spinach. Packed with tender lentils, sweet caramelized onions, sautéed bell peppers, and nutrient-rich baby spinach, this dish delivers bold flavors and wholesome goodness in every bite. A tangy red wine vinegar and Dijon mustard dressing ties it all together, while optional crumbled feta and fresh parsley provide a delightful finishing touch. Perfect as a comforting main course or a flavorful side, this warm salad is quick to prepare, taking just 45 minutes from start to finish. Naturally vegetarian, with easy customization for vegan diets, this recipe showcases the perfect balance of warmth and freshness to satisfy your taste buds year-round.
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Recipe Information
Ingredients
- 1 cup dry green or brown lentils
- 3 cups water
- 1 teaspoon salt
- 3 tablespoons olive oil
- 1 medium yellow onion
- 1 medium red bell pepper
- 1 medium yellow bell pepper
- 2 cloves garlic
- 4 cups baby spinach
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 0.5 teaspoon black pepper
- 0.25 cup feta cheese (optional)
- 2 tablespoons fresh parsley (optional, chopped)
Instructions
Rinse the lentils under cold water. In a medium saucepan, combine the lentils, 3 cups of water, and salt. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender but not mushy. Drain any excess water and set aside.
While the lentils are cooking, prepare the vegetables. Peel and thinly slice the yellow onion. Seed and slice the red and yellow bell peppers into thin strips. Mince the garlic.
In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the sliced onions and cook for 5-7 minutes, stirring occasionally, until they begin to caramelize.
Add the bell peppers to the skillet and cook for another 5-7 minutes, until they soften and start to char slightly. Add the minced garlic and cook for 1 minute more, stirring constantly to prevent burning.
Add the baby spinach to the skillet. Cook for 1-2 minutes, stirring, until the spinach wilts. Remove the skillet from heat.
In a small bowl, whisk together the remaining 1 tablespoon of olive oil, red wine vinegar, Dijon mustard, and black pepper to make the dressing.
In a large mixing bowl, combine the cooked lentils, sautéed vegetables, and dressing. Toss gently to mix the flavors.
If desired, sprinkle the salad with crumbled feta cheese and fresh parsley for garnish.
Serve the warm lentil salad immediately as a main dish or a side. Enjoy!
Nutrition Facts
Calories |
234 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.1 g | 18% | |
| Saturated Fat | 3.9 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 13 mg | 4% | |
| Sodium | 718 mg | 31% | |
| Total Carbohydrate | 19.6 g | 7% | |
| Dietary Fiber | 6.3 g | 22% | |
| Total Sugars | 5.5 g | ||
| Protein | 8.6 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 148 mg | 11% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 368 mg | 8% | |
*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.
