Spring Lentil Salad
User Reviews
4.4
30 reviews
Good
Spring Lentil Salad
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Lentils with asparagus, peas, artichokes, fresh herbs, feta cheese, and a simple lemon dressing. This hearty vegetarian salad is full of flavor and perfect for spring!
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Ingredients
For the salad:
- 1 cup uncooked green lentils, rinsed well and picked over
- 3 cups water, or vegetable broth
- 1 bay leaf
- 3/4- pound asparagus, woody ends removed and chopped into 1-inch pieces
- 1 cup frozen peas
- 12 oz artichokes hearts, drained and chopped
- 4 green onions, sliced
- 1/4 cup chopped Italian parsley
- 1/4 cup chopped fresh mint leaves
- 1/4 cup chopped basil
- 1/2 cup crumbled feta cheese, optional
- Kosher salt and black pepper, to taste
- Garnish: chopped pistachios and extra feta cheese, optional
For the dressing:
- 1/4 cup olive oil
- 2 teaspoons lemon zest
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or pure maple syrup
- 1 clove garlic, minced
- Kosher salt and black pepper, to taste
Instructions
- In a large saucepan, combine the lentils, water or broth, and bay leaf. Bring to a boil over medium high heat and then turn to low and cook for 15 to 20 minutes or until lentils are soft, but still slightly firm. Do not overcook or the lentils will be mushy.
- When the lentils are done cooking, use a colander to drain the lentils. Discard the bay leaf. Rinse quickly with cold water and drain well. Transfer to a large bowl.
- While the lentils are cooking, you can prepare the rest of the salad. Bring a large pot of salted water to a boil and prepare a large bowl of ice water nearby. Drop the asparagus into the boiling water and blanch for 2 minutes. Add the peas and cook for 1 more minute or until veggies are tender but still bright green. Transfer to the bowl of ice water for 1 minute, then drain. Place the asparagus and peas on a clean kitchen towel to dry.
- To make the dressing. In a small bowl or jar, whisk together the olive oil, lemon zest, lemon juice, Dijon mustard, honey or maple syrup, garlic, salt, and pepper. Set aside.
- In the large bowl with the lentils, add the blanched asparagus, peas, artichoke hearts, green onions, parsley, mint, basil, and feta. Season with salt and pepper, to taste. Stir; drizzle with dressing and toss until well combined. Taste and add more salt and pepper, if necessary. Sometimes, I also squeeze a little extra lemon juice over the top of the salad. For garnish, you can top with a handful of chopped pistachios and extra feta cheese, if desired.
- You can serve immediately but I like to let the salad sit for 30 minutes so the flavors can meld.
Nutrition Information
Show Details
Calories
280kcal
(14%)
Carbohydrates
30g
(10%)
Protein
13g
(26%)
Fat
12g
(18%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
1g
Monounsaturated Fat
7g
Cholesterol
11mg
(4%)
Sodium
374mg
(16%)
Potassium
536mg
(15%)
Fiber
14g
(56%)
Sugar
5g
(10%)
Vitamin A
1024IU
(20%)
Vitamin C
22mg
(24%)
Calcium
117mg
(12%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 280 kcal
% Daily Value*
| Calories | 280kcal | 14% |
| Carbohydrates | 30g | 10% |
| Protein | 13g | 26% |
| Fat | 12g | 18% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 7g | 35% |
| Cholesterol | 11mg | 4% |
| Sodium | 374mg | 16% |
| Potassium | 536mg | 11% |
| Fiber | 14g | 56% |
| Sugar | 5g | 10% |
| Vitamin A | 1024IU | 20% |
| Vitamin C | 22mg | 24% |
| Calcium | 117mg | 12% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.4
30 reviews
Good
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