Healthy Lentil Salad Recipe (Vegan, Gluten-Free)

Name: Healthy Lentil Salad Recipe (Vegan, Gluten-Free)
Prep time: 15 min
Cook time: 35 min
Yield: 4 to 6
Ingredients: 1 cup brown lentils; 50 grams (½ small) red onion; 1 bay leaf; 170 grams (6 ounce) mushrooms (oyster or brown mushrooms); 1 tablespoon olive oil; 100 grams (3.5 ounce) long sweet red pepper; 50 grams (2 cups) small, tender fresh spinach leaves; 140 grams (5 ounce) English cucumber; 2 teaspoons finely chopped fresh dill; 30 grams (1 ounce) pitted kalamata olives; 4 tablespoons extra virgin olive oil; 4 tablespoons red wine vinegar; 1 tablespoon lemon juice; 1 teaspoon dry oregano

User Reviews

5.0

3 reviews

Excellent

Prep Time
15 mins
Cook Time
15 mins
Servings
4 to 6
Calories
369 kcal
Course
Side Dish, Main Course, Salad
Cuisine
Mediterranean, Greek

Healthy Lentil Salad Recipe (Vegan, Gluten-Free)

Iris Warren

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This earthy-flavored and healthy lentil salad is made with spinach, Kalamata olives, mushrooms, cucumber, extra virgin olive oil, red wine vinegar, lemon, oregano, and dill.

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Ingredients

Servings

For The Lentils:

1 cup brown lentils (or green, or French green lentils)
50 grams (½ small) red onion minced
1 bay leaf

For The Salad:

170 grams (6 ounce) mushrooms (oyster or brown mushrooms) diced 1 cm ¼ inch thick
1 tablespoon olive oil
100 grams (3.5 ounce) long sweet red pepper sliced in half and seeded
50 grams (2 cups) small, tender fresh spinach leaves chunky chopped (or whole baby spinach leaves)
140 grams (5 ounce) English cucumber peeled and diced 1 cm ¼ inch thick
2 teaspoons finely chopped fresh dill
30 grams (1 ounce) pitted kalamata olives chopped

For The Dressing:

4 tablespoons extra virgin olive oil
4 tablespoons red wine vinegar
1 tablespoon lemon juice
1 teaspoon dry oregano

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Instructions

Prepare The Lentils:

Cook the lentils. Add them to a small cooking pot along with 3 cups of water, onion, and bay leaf. Bring to a boil then drop heat to low cover and simmer gently for 20-25 minutes. Or until lentils are tender but not mushy.
Drain and rinse the lentils in a strainer. Discard the bay leaf.

Prepare The Salad:

Cook the mushrooms. Heat a non-stick pan over high heat until it's smokey hot. Add 1 tablespoon of olive oil and immediately (but carefully) toss in the mushrooms. Cook for 5-6 minutes shaking the pan and flipping the mushrooms often until they are well browned and almost dry and crisp.
Cool the mushrooms on a plate.
Roast the pepper. In the same pan add the red pepper. Roast for 2-3 minutes. Then add it to a cutting board and let it cool. When it's cool enough to handle dice it the same size as that of the mushrooms.

Prepare The Dressing:

Combine all of the ingredients for the dressing in a small mixing bowl and whisk well.

Mix The Salad:

In a large mixing bowl combine the lentils, red pepper, mushrooms, cucumber, spinach, olives, dill, and the dressing. Stir well with a spoon and serve. Or leave the salad for 1-2 hours in the fridge for a stronger flavor. Enjoy!

Nutrition Information

Show Details

Serving 1serving Calories 369kcal (18%) Carbohydrates 36g (12%) Protein 15g (30%) Fat 20g (31%) Saturated Fat 3g (15%) Polyunsaturated Fat 2g Monounsaturated Fat 14g Sodium 136mg (6%) Potassium 806mg (23%) Fiber 17g (68%) Sugar 4g (8%) Vitamin A 2054IU (41%) Vitamin C 42mg (47%) Calcium 64mg (6%) Iron 5mg (28%)

Nutrition Facts

Serving: 4to 6

Amount Per Serving

Calories 369 kcal

% Daily Value*

Serving	1serving
Calories	369kcal	18%
Carbohydrates	36g	12%
Protein	15g	30%
Fat	20g	31%
Saturated Fat	3g	15%
Polyunsaturated Fat	2g	12%
Monounsaturated Fat	14g	70%
Sodium	136mg	6%
Potassium	806mg	17%
Fiber	17g	68%
Sugar	4g	8%
Vitamin A	2054IU	41%
Vitamin C	42mg	47%
Calcium	64mg	6%
Iron	5mg	28%