Lentil Tomato Salad
A vibrant and flavorful lentil tomato salad that combines hearty lentils with fresh tomatoes and herbs, dressed in a tangy vinaigrette. Perfect as a light main or side dish, it appeals to those seeking healthy, protein-rich, and refreshing meals with a Mediterranean flair.
Ingredients
- 1 cup dried lentils ⓘ
- 1 quart water ⓘ
- 2 teaspoons salt (1 for cooking, 1 for dressing) ⓘ
- 1/2 cup olive or salad oil ⓘ
- 1/4 cup tarragon or cider vinegar ⓘ
- 1/2 teaspoon dry mustard ⓘ
- 1/2 teaspoon paprika ⓘ
- 1/4 teaspoon pepper ⓘ
- 1/2 cup chopped green onion ⓘ
- 2 tablespoons chopped fresh parsley ⓘ
- 3 medium tomatoes, chopped or sliced
- 3 medium tomatoes chopped or sliced ⓘ
Instructions
- Rinse the lentils and place them in a saucepan.
- Add water and 1 teaspoon salt, then bring to a boil.
- Reduce heat and simmer, covered, for about 30 to 40 minutes until lentils are just tender.
- Drain the cooked lentils and let them cool slightly.
- In a bowl, whisk together olive or salad oil, vinegar, 1 teaspoon salt, dry mustard, paprika, and pepper to make the dressing.
- Add chopped green onion, chopped fresh parsley, and chopped or sliced tomatoes to the lentils.
- Pour the dressing over the lentil mixture and toss to combine.
Tips & Substitutions
For a more intense flavor, consider adding herbs like dill or basil to the salad. If you don't have tarragon vinegar, cider vinegar works well as a substitute. You can also experiment with different types of lentils; green or black lentils hold their shape better than red lentils. To save time, use canned lentils but rinse them well before adding to the salad.
Serving Suggestions
This lentil tomato salad makes a refreshing main dish or side salad, perfect for picnics or barbecues. Pair it with grilled chicken or fish for a complete meal. It also complements Mediterranean recipes beautifully, making it a versatile addition to any table. Serve alongside crusty bread or with Cara And Megan'S Flat Bread for a delightful meal.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will meld and improve overnight. To reheat, gently warm the lentil salad in a saucepan over low heat, adding a splash of water or additional dressing to prevent drying out. This salad is also excellent served cold.
Nutrition & Diet Analysis (per serving)
Each serving of Lentil Tomato Salad contains roughly 329 calories, with 18g protein, 58g carbohydrates, and 6g fat. It is an excellent source of vitamin C (306% of the Daily Value), vitamin A (143% of the Daily Value), and iron (66% of the Daily Value). Note that it is relatively high in sodium, at 2076mg per serving (90% 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, canned lentils are a great time-saver. Just be sure to rinse them thoroughly to remove excess sodium and any preservatives. Add them directly to the salad in place of the cooked dried lentils, and adjust the dressing to taste as canned lentils can be a bit softer.
What can I add for more protein?
To increase the protein content, consider adding diced cooked chicken, feta cheese, or chickpeas. These additions will enhance the salad's texture and nutritional value, making it even more satisfying as a main dish or hearty side.
Is this salad good for meal prep?
Absolutely! This salad holds up well in the fridge, making it ideal for meal prep. Just keep the dressing separate until you're ready to serve to prevent the salad from becoming soggy. It can be enjoyed cold or at room temperature, making it a convenient option for lunches or quick dinners.
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).