Easy Summer Lentil Salad

This easy healthy and hearty summer salad is loaded with pure goodness. Made with crunchy cucumbers, juicy sweet cherry tomatoes, red pepper, red onion, peppery arugula, radishes and protein-packed lentils are all tossed together with the tangy and sweet balsamic dressing to make a delicious summer lunch or side. Topped with feta, fresh mint and parsley. YUM! 

This delicious salad comes together in 15 minutes! Yes that’s what I said….and the best part of this wonderful salad is it can be substituted as a meal! All you need to do is prep your vegetables, open a can of already cooked lentils and make your dressing! It comes together some easily and quickly, you wish you knew about this a long time ago. 

Sometimes, people prefer to add beans to their salad and hesitate to add lentils but they are an excellent option to apt up your protein in a salad. The are rich in protein and fiber and your gut health will love you for it! Lentils offer a nutty flavour and it takes on the delicious flavours of your dressing. 

WHY MAKE THIS SALAD….

• loaded with wholesome and nutritious ingredients
• can be enjoyed as a meal or a side 
• has lots of delicious flavours and textures
• can make ahead and toss, as it is best served cold 
• only takes 15 minutes! 
• can easily change up to your favourite veggies
• because it tastes so GOOD! 

INGREDIENTS AND MORE…

SALAD: 

• Arugula: I like the peppery flavour it offers, if you wanted to substitute this green, kale would be a great option
• Lentils: I used canned lentil and cooked are a delicious choice, it adds another 15-20 minutes to your time
• Vegetables: cucumbers, radishes, cherry tomatoes, red onion and red pepper
• Feta: I love the salty yet creamy texture and taste of feta in salads
• Herbs: fresh parsley and mint

DRESSING 

• Extra virgin olive oil: I always recommend a good quality of olive oil
• Balsamic vinegar: again using a good quality can make a difference in taste
• Lemon juice: a fresh tangy flavour and brings all these wonderful flavours together
• Dijon mustard: a great emulsifier
• Maple syrup: a sweetness that balances the tanginess
• Garlic: for that pungent flavour
• Sea salt and pepper 

RECIPE SUGGESTIONS

Lentils: when selecting lentils for this salad, I recommend green or brown lentils, as they are hearty and hold up well in a salad. Avoid red lentils since they are too soft. I always like to add red lentils to my soups.

Vegetables: The vegetables here are colourful, crunchy and add a delicious variety to this salad. As I mentioned above, you can substitute the arugula with kale or spinach. 

Feta: tends to be my one of my favourite toppings for a salad, crumbled goat cheese is another great alternative.

Herbs: I always have parsley on hand, due to my Hungarian background, we add it to many of our dishes. Cilantro can be substituted as well as basil or thyme. 

ONLY 15 MINUTES!

MAKE YOUR DRESSING: using a small bowl, whisk together olive oil, balsamic vinegar, lemon juice, Dijon mustard, maple syrup, garlic, salt and pepper.

PREPARE YOUR VEGETABLES:  for the salad and add them to a large bowl.

PREPARE YOUR LENTILS: drain and rinse canned lentils in cold water before cooking. If you use dry lentils, follow the instructions on the package. 

ASSEMBLE SALAD:To assemble the salad, add lentils and half of the feta to the large bowl with the vegetables. Pour the dressing in and toss gently until everything is well coated. Transfer to a serving bowl.

Garnish with parsley and mint leaves and the remaining feta. Enjoy!

TIPS

Once the dressing is added to the salad, allow it to sit for 15-20 minutes in the refrigerator for the flavours to meld and the veggies to remain crunchy. 

If you are making this salad the day before and morning of, wait to add the dressing until 15-20 minutes before serving. 

Add you toppings just before serving as well so the herbs don’t start to wilt. 

Impress your guests or family with this lovely salad recipe! A hint, this recipe can be served 2 ways. It makes a great lunch for 3 servings or a perfect side salad for 4-5 servings. 

STORING

Store this salad in the refrigerator for up to 3 days in an airtight container. 

DID YOU MAKE THIS RECIPE….

WE WOULD LOVE TO HEAR YOUR COMMENTS AND FEEDBACK. PLEASE LEAVE A RATING TOO 🙂

Easy Summer Lentil Salad

This healthy and hearty summer salad is loaded with goodness. The seasonal vegetables are so refreshing, it is rich in protein with the earthy nutty flavour of the lentils and the arugula offers a peppery addition that compliments these flavours nicely. Toss with the tangy and sweet balsamic dressing to make a delicious summer salad.

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Servings: 4

Course: Salad

Cuisine: Mediterranean

Calories: 558.1

Ingredients Equipment Method Nutrition Notes

Ingredients

  

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DRESSING

• 1/4 cup extra virgin olive oil
• 1 tbsp balsamic vinegar
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• 2 tsp pure maple syrup
• 1 garlic, minced
• 1/2 tsp salt
• fresh ground pepper

SALAD

• 1-14 oz (398ml) can lentils (green or brown)
• 3-4 cups arugula
• 1/2 English cucumber, thinly sliced in quarters
• 1/2 red pepper, diced
• 4 radishes, thinly sliced
• 1/4 cup diced red onion
• 1/2 cup cherry tomatoes, cut in half
• 1/2 cup feta, cubed
• 3 tbsp fresh parsley, chopped (extra leaf's for garnishing)
• 4-6 mint leaves for garnishing

Equipment

• large bowl

Method

 

1. In a small bowl, whisk together olive oil, balsamic vinegar, lemon juice, Dijon mustard, maple syrup, garlic, salt and pepper.
2. Rinse and drain the canned lentils and set aside. Prepare the vegetables for the salad and add them to a large bowl.
3. To assemble the salad, add lentils and half of the feta to the large bowl with the vegetables. Pour the dressing in and toss gently until everything is well coated. Transfer to a serving bowl.
4. Garnish with parsley and mint leaves and the remaining feta. Enjoy!

Nutrition

Calories: 558.1kcalCarbohydrates: 69.02gProtein: 29.59gFat: 18.89gSaturated Fat: 4.57gPolyunsaturated Fat: 2.15gMonounsaturated Fat: 10.96gCholesterol: 16.69mgSodium: 536.93mgPotassium: 1207.37mgFiber: 31.56gSugar: 7.48gVitamin A: 1324.56IUVitamin C: 39.42mgCalcium: 196.33mgIron: 8.49mg

Notes

This recipe can be served 2 ways. It makes a great lunch for 3 servings or a perfect side salad for 4-5 servings. 

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