Lentil Salad Recipe

Say hello to the superhero of salads – this healthy lentil salad! It’s not just a medley of veggies and lentils; it’s a nutrient-packed powerhouse that’s about to elevate your taste buds to cloud nine. It’s fresh and hearty, and zesty herbs do a little dance on your palate when you bite in. A delectable creamy tahini dressing ties it all together.

Whether you’re in the mood for a complete meal or you’re looking for the perfect sidekick to your main course, this salad’s got your back.

Why You’ll Be Loving This Lentil Salad Recipe

We love lentils in recipes like our Egyptian lentil soup and koshari, but they’re also incredible in this lentil salad recipe! We know, it sounds a little strange, but we promise it’s great. 

Cooked until tender, they’re paired with crisp veggies, tossed with a creamy dressing, and served cold. The end result is a satisfying variety of tastes, textures, and nutrients that satisfy your tastebuds and keep you full. 

And, bonus — lentils are typically super affordable and easy to cook! With this vegan lentil salad, you’ll have a restaurant-worthy lunch or dinner that looks super fancy but is actually really easy to make. 

What Are Lentils?

A super budget-friendly ingredient, lentils are a type of edible legumes that are also considered to be vegetables. A nutrient powerhouse, they’re high in plant-based protein and low in fat. 

Lentils come in various colors ranging from flat green, flat black, French green, black, red, and yellow. Although very similar, each variety has a slightly different taste and texture. 

Are Lentils Healthy? 

Yes! Lentils are an extremely nutritious food source, containing lots of vitamins, nutrients, fiber, and plant-based protein. 

For instance, lentils are:

• Rich in folate, iron, thiamine, niacin, phosphorus, potassium, and zinc. 
• A good source of vitamin B6. 
• Low in fat, including saturated fat and trans fat. 

What Is Lentil Salad Made Of? 

For this salad, we broke the ingredient list down into two components. The first is for the salad. The second is for the accompanying dressing. Here’s the scoop on what you’ll need: 

For the Salad

• Lentils – We include brown lentils which have a mild flavor and a soft texture once cooked, but any variety of lentils can be used. You could even use canned lentils for super quick prep time! Opt for low-sodium varieties, and be sure to rinse and drain them well. 
• Veggies – A combination of bell peppers, red onion, English cucumber, and tomatoes makes for a vibrant salad that’s full of vitamins, nutrients, and fiber. 
• Herbs – Fresh parsley adds a light, peppery taste. 

For the Dressing

• Olive Oil – High-quality extra virgin olive oil forms the base of the dressing and adds a savory flavor along with healthy fats.
• Garlic – For the best taste, use fresh garlic, and mince it yourself.
• Tahini – A paste made of sesame seeds, tahini is nutty, delicious, and super healthy, too! 
• White Vinegar – The acidity helps balance out the bitter taste of tahini.
• Lemon – The acidity helps cut through some of the heaviness of the fats, creating a vibrant, well-rounded flavor. Freshly squeezed lemon juice is best, but bottled lemon juice also works. 
• Spices – Cumin, salt, and black pepper add a warm, savory flavor that pairs perfectly with the lentil salad. 

How to Cook Lentils 

Lentils cook similarly to quinoa or buckwheat. It’s beyond easy! 

We’ve outlined the basic process of how to cook lentils below.

1. Rinse in a mesh sieve until the water runs clear. 
2. Bring a pot of water to a boil. Then, simmer your lentils until they are soft and tender. 
3. Drain the cooked lentils with a fine colander or strainer. 

How to Make a Restaurant-Worthy Lentil Salad Recipe

With minimal prep time, a quick stint on the stove, and a grand total of just 30 minutes, it’s like the Olympic champion of salads – quick, easy, and a winner every time.

1. Prepare the Lentils. Rinse the lentils, and drain the excess water. Then, add them to a large pot, submerge them in water, and bring the liquid to a boil. Cook the lentils according to package instructions until tender, and drain the water. 
2. Combine the Salad. In a large mixing bowl, add the cooked lentils, chopped veggies, and parsley. Gently mix to combine. 
3. Make the Dressing. In a small bowl, mason jar, or dressing jar, add all the ingredients for the dressing, and whisk or mix until smooth. 
4. Toss the Salad. Pour the tahini dressing over the salad, gently toss to combine and coat the ingredients, and enjoy! 

Variations

Unleash your inner kitchen maestro and let the flavor experimentation begin! This lentil salad recipe is a blank canvas that you can use as your base. Here are some of our favorite flavor twists to spark your creativity:

• Cheese – If you’re not following a vegan diet, sprinkling in some feta or goat cheese adds an extra creamy texture and a touch of saltiness we love. 
• Protein – For a complete meal, toss in your favorite protein like grilled chicken, Mediterranean sun-dried tomato meatballs, salmon, grilled shrimp, shrimp kofta, or tofu. 
• Produce – Feel free to use whatever veggies or leftover produce you have on hand! Some additions include olives, eggplant, and zucchini. 
• Dressing – We love the warm taste of this dressing, but you can easily swap it out with any other you prefer. 

Serving Suggestions

Serve this lentil salad chilled on its own or as a side dish with proteins like baked salmon or chicken kofta. We even like to serve it over a bed of vibrant mixed greens for a light lunch. 

It also pairs perfectly with a side of homemade garlic bread or burrata with roasted tomatoes. And you can never go wrong with brown butter brookies cookies or Biscoff tiramisu for dessert! 

Make Ahead and Storage

Become the master of meal prep and make a big batch of this vegetarian lentil salad — it gets even better with time!

Once combined, leftovers can be transferred to an airtight container and stored in the fridge for up to four days. Just give your salad a good toss before serving to redistribute the dressing and ingredients. 

We do not recommend freezing this recipe, because it’s likely to become soggy once thawed. 

Common Questions About This Easy Lentil Salad Recipe

More Salad Recipes You’ll Love

If this easy lentil salad has become your culinary crush, buckle up for a whole lineup of nutritious and delicious salads below:

• Chickpea and Lentil Salad
• Lentil Mango Salad
• Easy Tabbouleh Salad
• Greek Orzo Pasta Salad

Lentil Salad Recipe

4.86 from 35 votes

Author: Food Dolls

Servings: 10 servings

Prep: 5 minutes mins

Cook: 25 minutes mins

Total: 30 minutes mins

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This Lentil Salad Recipe is loaded with fresh vegetables, herbs, and creamy tahini for a hearty vegan meal bursting with flavor and nutrients. Serve it on its own or as a filling side!

Ingredients  

1x2x3x

For the Salad:

• ▢ 2 cups uncooked brown lentils
• ▢ 1 red bell pepper, chopped
• ▢ 1 orange bell pepper, chopped
• ▢ 1 green bell pepper, chopped
• ▢ 1/2 red onion, chopped
• ▢ 1 English cucumber, chopped
• ▢ 2 medium tomatoes, chopped
• ▢ 1/2 cup parsley

For the Dressing:

• ▢ 1/3 cup olive oil
• ▢ 1 clove grated garlic
• ▢ 1/4 cup tahini
• ▢ 2 Tablespoons white vinegar
• ▢ Juice of 1 lemon
• ▢ 1 teaspoon ground cumin
• ▢ 1 1/2 teaspoon salt to taste
• ▢ 1 teaspoon ground black pepper

Instructions 

• Rinse the lentils. In a pot, add lentils, and cover with water (about 5 cups). Bring to a boil, and reduce the heat to medium. Cook for about 20-25 minutes or until lentils are tender. Drain and let cool slightly.
  2 cups uncooked brown lentils
• In a large bowl, add the cooked lentils, chopped veggies, and parsley. Mix to combine.
  1 red bell pepper, chopped, 1 orange bell pepper, chopped, 1 green bell pepper, chopped, 1/2 red onion, chopped, 1 English cucumber, chopped, 2 medium tomatoes, chopped, 1/2 cup parsley
• Add all ingredients (oil, garlic, tahini, white vinegar, lemon juice, cumin, salt, pepper) to a mason jar or dressing jar. Mix until smooth. Pour over salad, toss to combine.
  1/3 cup olive oil, 1 clove grated garlic, 1/4 cup tahini, 2 Tablespoons white vinegar, Juice of 1 lemon, 1 teaspoon ground cumin, 1 1/2 teaspoon salt, 1 teaspoon ground black pepper
• Serve immediately, and enjoy!
• Store in an airtight container in the fridge for up to 4 days.

Equipment

1 Large Pot

2 Mixing Bowls

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Nutrition

Serving: 1serving | Calories: 258kcal | Carbohydrates: 29g | Protein: 12g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Sodium: 359mg | Potassium: 600mg | Fiber: 13g | Sugar: 3g | Vitamin A: 1301IU | Vitamin C: 51mg | Calcium: 49mg | Iron: 4mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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