Crunchy Lentil Salad
A vibrant, crunchy lentil salad bursting with fresh herbs, citrus notes, and aromatic spices, perfect for a light, healthy meal or side dish for any occasion.
Ingredients
- 1 c. dried lentils
- 1 1/2 c. crunchy fresh small sprouts or celery ⓘ
- 1/2 c. coarsely chopped fresh mint leaves ⓘ
- 1/4 c. minced red onion ⓘ
- 1/4 c. fresh orange juice ⓘ
- 2 Tbsp. extra virgin olive oil
- 1 Tbsp. balsamic vinegar ⓘ
- 1 tsp. minced orange zest ⓘ
- 1 tsp. curry powder ⓘ
- 1 tsp. salt ⓘ
- freshly ground black pepper to taste ⓘ
Instructions
- Bring a saucepan of lightly salted water to a boil and add the lentils.
- Reduce the heat and simmer until crisp-tender, about 30 minutes.
- Drain the lentils; rinse them under cold water and pat dry.
- Place them in a salad bowl and add all the remaining ingredients.
- Toss well to combine.
- Cover and refrigerate for several hours to develop the flavors before serving.
Tips & Substitutions
For added crunch, consider mixing in some chopped cucumber or bell peppers. If you can't find fresh sprouts, celery works well as a substitute. If you prefer a different herb, parsley can replace mint for a different flavor profile. Adjust the curry powder to your taste, and feel free to experiment with other spices like cumin or coriander for a unique twist.
Serving Suggestions
This Crunchy Lentil Salad is perfect on its own or served alongside grilled fish or chicken for a complete meal. It also pairs beautifully with Aunt Pat'S Summer Salad for a refreshing side dish. For a heartier option, serve it with pita bread or alongside Hommos Bi Tahini for a Mediterranean feast.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. The flavors will continue to develop, making it a great make-ahead option. If you prefer it warm, you can gently reheat it in a skillet over low heat, adding a splash of water if needed to prevent sticking.
Nutrition & Diet Analysis (per serving)
Each serving of Crunchy Lentil Salad contains roughly 260 calories, with 8g protein, 23g carbohydrates, and 18g fat. It is an excellent source of vitamin C (63% of the Daily Value), dietary fiber (49% of the Daily Value), and iron (30% of the Daily Value), and a good source of protein and potassium. Note that it is relatively high in sodium, at 584mg per serving (25% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use canned lentils instead of dried?
Yes, you can use canned lentils to save time. Rinse and drain them well before adding to the salad. Since they are already cooked, reduce the mixing time to just combine the ingredients without additional cooking.
Is this salad suitable for meal prep?
Absolutely! This salad keeps well in the fridge and is great for meal prep. Just be sure to mix the dressing separately and add it right before serving to keep the salad fresh and crunchy.
Can I make this salad vegan?
Yes, this recipe is already vegan! All the ingredients are plant-based, making it a great option for anyone following vegan recipes. Enjoy it as a light lunch or a side dish at your next gathering.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).