This vibrant lentil salad combines protein-packed legumes with fresh vegetables for a nourishing meal that’s ready in under an hour. Perfect for meal prep, this colorful dish delivers an impressive 19g of fiber and 16g of protein per serving while staying light at just 271 calories.
The beauty of this Mediterranean-inspired salad lies in its versatility – enjoy it warm or chilled after a quick 30-minute refrigeration that allows the flavors to meld beautifully together.
Fresh & Flavorful Lentil Salad Ingredients
- Lentils (1½ cups): Pick through and rinse before cooking
- Bell Pepper (1): Select any color, cut into fine, uniform dice
- Red Onion (¼): Finely diced for balanced flavor distribution
- Fresh Herbs: 1 Tbsp each of parsley and cilantro, freshly chopped
- Dressing Base: 2 Tbsp each of red wine vinegar, olive oil, and mayonnaise
- Seasonings: 1½ tsp salt and ½ tsp fresh-cracked black pepper
Step-by-Step Instructions
- Prepare Lentils: Combine lentils with 4 cups cold water in a medium saucepan. Bring to boil, reduce heat, cover and simmer for 15 minutes until tender
- Cool Down: Drain cooked lentils and rinse with cold water to halt cooking process
- Mix Components: In a large mixing bowl, combine cooled lentils with all remaining ingredients
- Chill: Refrigerate for minimum 30 minutes until completely cold
- Final Touch: Taste and adjust seasonings before serving cold
Quick Tips for Perfect Lentils
Want to know the secret to amazing lentils? Keep an eye on them while they cook – they can go from perfect to mushy pretty fast! Around the 12-minute mark, test a few lentils by giving them a taste.
You’re looking for tender but still slightly firm – kind of like al dente pasta. A quick cold-water rinse after cooking keeps them from getting too soft.
Mix It Up: Easy Variations
This salad loves a good remix! Try swapping the bell pepper for cucumbers or cherry tomatoes for a different crunch. Not a fan of cilantro? Double up on the parsley or throw in some fresh mint instead.
You can also make it creamier with Greek yogurt in place of mayonnaise, or lighter by skipping the mayo altogether and adding extra olive oil.
Serving Ideas
This lentil salad shines as a light lunch on its own, but it’s also amazing paired with grilled chicken or fish. Pack it for picnics or work lunches – it actually tastes better after hanging out in the fridge for a bit! For a pretty presentation, serve it on a bed of fresh greens and add a sprinkle of extra herbs on top.
Storage Tips
Your lentil salad will stay fresh and yummy in an airtight container in the fridge for up to a week. The flavors get even better after a day or two! If you notice it’s a bit dry when you’re ready to eat, just splash in a tiny bit of olive oil and give it a good stir. Just remember to taste and adjust the seasonings before serving.
Lentil Salad
Equipment
- Medium saucepan
- Large mixing bowl
Ingredients
For the Salad
- 1 1/2 cup lentils
- 1 bell pepper finely diced
- 1/4 red onion finely diced
- 1 Tablespoon fresh parsley chopped
- 1 Tablespoon fresh cilantro chopped
- 2 Tablespoons red wine vinegar
- 2 Tablespoons olive oil
- 2 Tablespoons mayonnaise
- 1 1/2 tsp salt
- 1/2 tsp black pepper fresh-cracked
Instructions
- Add lentils to a medium saucepan with 4 cup of cold water. Bring to a boil, cover, reduce heat and cook for about 15 minutes, or until tender. Drain and rinse with cold water to stop the cooking process.
- Add lentils to a large mixing bowl. Add remaining ingredients and refrigerate for at least 30 minutes or until completely chilled.
- Taste and add additional seasonings, as needed. Serve cold.
- Store leftovers in the refrigerator for up to one week.
