5 from 18 votes
Cold Lentil Salad Recipe
This Cold Lentil Salad blends cooked brown lentils with pineapple tidbits, cilantro, red onion, and a dressing featuring pineapple juice, avocado oil, soy sauce, jalapeno, lime, ginger, and warming spices like nutmeg and cinnamon. The chilled salad offers a balance of sweet, tangy, spicy, and earthy flavors accented by the crunch of coconut chips added just before serving.
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings:
6
People (1/2 cup per serving)
Calories:
191 kcal
Course:
Side Dish
Cuisine:
Caribbean
Ingredients
For the salad:
- 1 Cup brown lentils uncooked
- 3 Cups water
- 1 oz Can pineapple tidbits but keep the juice) About 2/3 cup packed tidbits, drained
- 1/2 Cup cilantro roughly chopped
- 1/4 Cup red onion minced
- 1 tsp salt sea salt
- 1/2 Cup coconut chips
For the dressing:
- 1/4 Cup pineapple juice (from the can of tidbits)
- 1 Tbsp avocado oil
- 2 tsp soy sauce GF if needed, reduced-sodium
- 1-2 jalapeno pepper roughly chopped, to desired spiciness, large
- 1 1/4 tsp lime juice fresh
- 3/4 tsp ginger minced, fresh
- 3/4 tsp ground nutmeg
- 3/4 tsp ground allspice
- 1/4 + 1/8 tsp thyme ground
- 1/4 + 1/8 tsp ground cinnamon
Instructions
- Rinse the lentils and stir together the water and lentils in a medium pot and bring to a boil.
- Once boiling, turn the heat to medium-low, cover and cook until tender, about 15-20 minutes. Drain well and add into a large bowl.
- Add all the other salad ingredients, except the coconut chips, into the bowl and stir to combine.
- In a SMALL food processor (mine is 3 cups) process all of the dressing ingredients until the jalapeno is broken down and the dressing is smooth, stopping to scrape down the sides as necessary.
- Pour the dressing over the lentils and mix well. Cover and refrigerate at least 2 hours up to overnight so the lentils can absorb the dressing and develop flavor.
- When ready to serve, stir in the coconut chips* and DEVOUR!
Cup of Yum
Notes
- Add coconut chips only just before serving to keep them crunchy.
Nutrition Information
Calories
191kcal
(10%)
Carbohydrates
28.5g
(10%)
Protein
8.6g
(17%)
Fat
4.5g
(7%)
Saturated Fat
1.8g
(9%)
Polyunsaturated Fat
0.3g
(2%)
Monounsaturated Fat
1.7g
(9%)
Sodium
473mg
(20%)
Potassium
368mg
(8%)
Fiber
10.9g
(44%)
Sugar
7.9g
(16%)
Vitamin A
20IU
(0%)
Vitamin C
18.8mg
(21%)
Calcium
15mg
(2%)
Iron
2.4mg
(13%)
Nutrition Facts
Serving: 6 People (1/2 cup per serving)
Amount Per Serving
Calories 191
% Daily Value*
| Calories | 191kcal | 10% |
| Carbohydrates | 28.5g | 10% |
| Protein | 8.6g | 17% |
| Fat | 4.5g | 7% |
| Saturated Fat | 1.8g | 9% |
| Polyunsaturated Fat | 0.3g | 2% |
| Monounsaturated Fat | 1.7g | 9% |
| Sodium | 473mg | 20% |
| Potassium | 368mg | 8% |
| Fiber | 10.9g | 44% |
| Sugar | 7.9g | 16% |
| Vitamin A | 20IU | 0% |
| Vitamin C | 18.8mg | 21% |
| Calcium | 15mg | 2% |
| Iron | 2.4mg | 13% |
* Percent Daily Values are based on a 2,000 calorie diet.