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Alex Caspero is a Registered Dietitian, New York Times Bestselling Plant-Based Chef and mom of two. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.
Marinated Lentil Salad
By Alexandra Caspero on February 22, 2021
Marinated Lentil Salad! French green lentils tossed with herbs and a bright lemon dressing. A must for vegan meal prep and easy meals throughout the week.
Serves 4-6
A big bowl of marinated lentils coming your way! A delicious, bright lentil salad that’s perfect for shoveling straight from the fridge or tossed with a few handfuls of leafy greens, chopped tomatoes and thinly sliced radishes if you like. It’s the kinda meal that’s fantastic for meal prep and one that just keeps getting better with time.
It’s no secret that I love lentils. I think that we all should be eating more legumes and lentils. They are dirt cheap, packed with plant-based protein and fiber and fairly simple to cook. Unlike other dried beans, they don’t need to be soaked before cooking and can be used in so many incredible dishes. If you’re looking for a new way to enjoy lentils; this simple marinated lentil salad is it.
Health Benefits of Lentils
As I just mentioned, lentils are an inexpensive way of getting in a wide range of nutrients. They are packed with B vitamins, zinc, potassium, iron and magnesium.
One cup of cooked lentils contains 18g of protein and 16g of fiber– pretty impressive, huh? PS– if you’re curious on plant-based protein, I have a free 7-Day Plant-Based Protein course that you can sign up for here.
A single serving of lentils (1 cup, cooked) also contains 37% of the daily recommended amount of iron. I don’t usually stress too much about iron, but it is true that plant-based sources of iron are harder to absorb than animal-based heme iron. There’s some debate on whether that’s beneficial, as too much iron is also not good for us, but pairing lentils with a source of vitamin C, like the lemon juice in this salad, increases absorption by 4-6x.
What lentils are best in salads?
There are so many kinds of lentils out there, especially if you consider the many, many types of lentils that aren’t common to a Western diet. In general, you can find the following at your local grocery store:
- Brown lentils. These have an earthy flavor, hold their shape fairly well during cooking and are usually my go-to choice for soups. They can be used in this recipe, though I prefer black or French if you can find them.
- Black or beluga: These are one of my favorite types of lentils, though sometimes harder to find. They are fantastic in marinated lentil salads like this one!
- Puy or French green lentils: These are smaller lentils, green in color and have a slightly peppery taste. I often find them at Target! Another great choice for salads.
- Yellow, red and green lentils: These are split lentils and cook quickly. Delicious in dals and soups, they won’t work in a salad like this one.
Ingredients you’ll need
In addition to black or green French lentils (or brown if that’s all you can find) you’ll also need:
- A yellow or white onion
- 2 bay leaves for extra flavor while cooking the lentils
- Extra-virgin olive oil
- Fresh lemon juice
- Red wine vinegar
- Dijon mustard
- Pure maple syrup
- Fresh chopped parsley
How to make lentil salad
First, you’ll cook lentils with onions and bay leaves. You can use vegetable broth if you’d like for additional flavor, or regular old water. Once they are cooked, drain and set aside to cool.
From there, whisk together the ingredients for the dressing: extra-virgin olive oil, lemon juice, red wine vinegar, dijon mustard, maple syrup and a pinch of salad and pepper and toss with the lentils.
Throw in a big handful of sliced scallions and fresh parsley, stir together and that’s it! You’ve got a big bowl of marinated lentil salad.
How to serve marinated lentil salad
I love this most straight from the fridge, but you can also use in your favorite salad with chopped tomatoes, thinly sliced radishes and a few handfuls of leafy greens.
For easy lunches throughout the week, make a big batch of this and then scoop into a fridge-salad: leftover roasted veggies, cooked grains, leafy greens, sometimes I even add a scoop of hummus on top. These lentils pair well with whatever you like most in your salad.
I know you are going to love these marinated lentils as much as we do. If you end up trying them, make sure to share on social media using the hashtag #delishknowledge and tagging me! I’d also love for you to come back and let others know what you thought– your feedback makes my day and helps other readers.
More lentil recipes:
- Vegan Lentil Tacos
- Instant Pot Lentil Soup
- Vegan Lentil Masala
- Lentil Walnut Taco Meat
- Spicy Red Lentils with Rice
- Red Lentil Curry Soup
Marinated Lentil Salad
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4-6 servings 1x
- Category: salad, lunch
- Method: stove top
- Cuisine: American
- Diet: Vegan
Description
Marinated Lentil Salad! French green lentils tossed with herbs and a bright lemon dressing. A must for vegan meal prep and easy meals throughout the week.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4-6 servings 1x
- Category: salad, lunch
- Method: stove top
- Cuisine: American
- Diet: Vegan
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4-6 servings 1x
- Category: salad, lunch
- Method: stove top
- Cuisine: American
- Diet: Vegan
Scale
Ingredients
- 1 large onion, quartered
- 2 bay leaves
- 1 1/2 cups black or French green lentils, rinsed and picked through
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon dijon mustard
- 1/2 teaspoon pure maple syrup
- 1/2 cup chopped scallions
- 1/3 cup chopped parsley
- Quartered cherry tomatoes and sliced radishes, for serving
Instructions
- Place the onion, bay leaves, lentils and enough water to cover by 2 inches in a medium saucepan and bring to a boil. Reduce heat to low and simmer until tender, about 20-25 minutes. Drain, removing onion and bay leaves and set aside to cool.
- Whisk together the olive oil, lemon juice, red wine vinegar, dijon mustard, maple syrup together along with a pinch of salt and pepper. Add to the lentils along with scallions and parsley and toss to combine, seasoning as desired.
- Serve with chopped fresh tomatoes and thinly sliced radishes, if desired.
Notes
- This salad really does get better over time. I like to make a big batch to serve throughout the week for a light lunch with a handful or two of leafy greens.
did you make this?
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(one comment) leave a comment
DELISH!!!! So simple and incredibly tasty! Added diced avocado and hummus and found the cutest rainbow radishes at the store. Used pre-made lentils to save some time. Will be making this on repeat. Yum! Thank you for the recipe!!!
★★★★★