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Best Lentil Salad
5 from 171 votes

Best Lentil Salad

This Best Lentil Salad blends tender green lentils with crunchy diced cucumber, red onion, bell pepper, and celery, tossed in a tangy dressing of olive oil, apple cider vinegar, maple syrup, and mustard. The addition of minced garlic and a balance of salt and pepper enhance its savory depth. Golden raisins and sliced almonds add optional sweetness and texture, making it a refreshing, nutritious side or light meal option.

Prep Time
20 mins
Cook Time
25 mins
Total Time
45 mins
Servings: 8
Calories: 214 kcal
Course: Salad
Cuisine: Vegan, gluten-free

Ingredients

  • 1 ½ cups green lentils or 4 ½ cups pre-cooked lentils, or brown lentils, dry
  • ¼ cup olive oil
  • ¼ cup apple cider vinegar
  • 1 tablespoon maple syrup
  • 1 tablespoon mustard stone-ground
  • 2 garlic minced, small cloves
  • 1 ½ to 2 teaspoons salt fine sea salt
  • ½ teaspoon black pepper ground
  • 1 cucumber , diced (about 1 ½ cups)
  • 1 red onion , diced (about 1 ¼ cups)
  • 1 red bell pepper , diced (about ¾ cup)
  • 3 celery diced (about 1 cup, stalks
  • 1 cup golden raisins (optional)
  • 1 cup almonds optional, sliced

Instructions

    Cup of Yum
  1. To cook the lentils, combine 1 ½ cups of dry lentils with 4 ½ cups of water. Bring the water to a boil in a saucepan that is large enough for the lentils to triple in size as they cook. Once boiling, lower the heat to a simmer and cook until the lentils are tender, but still firm, about 20 minutes.
  2. While the lentils are cooking, prepare the dressing. In a large bowl, combine the oil, vinegar, maple syrup, mustard, garlic, 1 teaspoon of salt, and black pepper, then whisk well to combine.
  3. When the lentils are tender, drain any excess liquid and rinse the cooked lentils under cold water to stop the cooking process and help them cool down faster.
  4. While the lentils cool, you can dice the cucumber, onion, bell pepper, and celery if you haven't already. The smaller you dice them, the more flavor you'll get in each bite. Add the chopped vegetables to the large bowl of dressing and toss to combine. Add in the cooled lentils, and stir again.
  5. Add in the raisins and sliced almonds, if desired, then season with additional salt, as needed. Serve right away with a slotted spoon to let the excess dressing drip away, or transfer the salad to an airtight container to chill in the fridge. Shake or stir before serving again to make sure the dressing is evenly distributed.

Notes

  • If using canned pre-cooked lentils, reduce the amount of salt to about 1 1/2 teaspoons to avoid over-salting.
  • Dicing vegetables finely helps distribute flavors and textures evenly in the salad.
  • The salad yields roughly 8 cups and nutrition information is estimated per 1 heaping cup.

Nutrition Information

Calories 214kcal (11%) Carbohydrates 28g (9%) Protein 10g (20%) Fat 7g (11%) Saturated Fat 1g (5%) Sodium 620mg (26%) Potassium 509mg (11%) Fiber 12g (48%) Sugar 5g (10%) Vitamin A 975IU (20%) Vitamin C 40.7mg (45%) Calcium 40mg (4%) Iron 2.9mg (16%)

Nutrition Facts

Serving: 8 Serving

Amount Per Serving

Calories 214

% Daily Value*

Calories 214kcal 11%
Carbohydrates 28g 9%
Protein 10g 20%
Fat 7g 11%
Saturated Fat 1g 5%
Sodium 620mg 26%
Potassium 509mg 11%
Fiber 12g 48%
Sugar 5g 10%
Vitamin A 975IU 20%
Vitamin C 40.7mg 45%
Calcium 40mg 4%
Iron 2.9mg 16%

* Percent Daily Values are based on a 2,000 calorie diet.