4.9 from 36 votes
Lentil Salad with Capers and Balsamic-Dijon Dressing
A tangy, zingy lentil salad that is nourishing and simple to make! Great for take-along lunches & meal prep.
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings:
5
(1 cup servings)
Calories:
154 kcal
Course:
Side Dish, Main Course, Salad
Cuisine:
Vegan, gluten-free
Ingredients
- 1 cup green lentils uncooked, or brown lentils
- 3 Roma tomato or grape/cherry tomatoes
- 2 oz. spinach fresh baby
- 1/4 cup chives (or shallot or green onion)
- 2 Tbsp. capers
For the balsamic-dijon dressing:
- 2 Tbsp. balsamic vinegar
- 1 tsp. Dijon mustard
- 1 clove garlic minced
Instructions
- Cook lentils: Add 4 cups water to a medium pot. Bring to a boil. Then add lentils (rinsed and drained) and reduce heat to medium-low. Cover and simmer for about 20 minutes until firm-tender (not mushy).
- Meanwhile, make the dressing: In a small bowl, add all dressing ingredients and whisk to combine. Set aside.
- Roughly chop spinach and chives. Dice tomatoes. Place in a large bowl.
- When lentils are done cooking, drain, and immediately add to the large bowl. (The heat from the lentils will slightly wilt the spinach.)
- Add the dressing and capers. Stir to combine. Adjust flavors if desired or salt/pepper to taste.
Cup of Yum
Notes
- *Lentils: If not cooking the lentils from scratch, 1 cup dry lentils equals about 2 1/2 cups cooked lentils.
- Yield: Recipe makes about 5 cups salad.
Nutrition Information
Calories
154kcal
(8%)
Carbohydrates
27g
(9%)
Protein
11g
(22%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
1g
(5%)
Potassium
537mg
(11%)
Fiber
13g
(52%)
Sugar
3g
(6%)
Vitamin A
1484IU
(30%)
Vitamin C
12mg
(13%)
Calcium
44mg
(4%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 5 (1 cup servings)
Amount Per Serving
Calories 154
% Daily Value*
| Calories | 154kcal | 8% |
| Carbohydrates | 27g | 9% |
| Protein | 11g | 22% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Potassium | 537mg | 11% |
| Fiber | 13g | 52% |
| Sugar | 3g | 6% |
| Vitamin A | 1484IU | 30% |
| Vitamin C | 12mg | 13% |
| Calcium | 44mg | 4% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.