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Spring Lentil Salad
4.4 from 30 votes

Spring Lentil Salad

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!

Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 6
Calories: 280 kcal
Course: Salad
Cuisine: American

Ingredients

For the salad:
  • 1 cup green lentils rinsed well and picked over, uncooked
  • 3 cups water or vegetable broth
  • 1 bay leaf
  • 3/4- pound asparagus woody ends removed and chopped into 1-inch pieces
  • 1 cup peas frozen
  • 12 oz artichoke hearts drained and chopped
  • 4 green onion sliced
  • 1/4 cup Italian parsley chopped
  • 1/4 cup mint leaves chopped, fresh
  • 1/4 cup basil chopped
  • 1/2 cup feta cheese optional, crumbled
  • salt to taste, Kosher salt
  • black pepper to taste, Kosher salt
  • pistachio optional, garnish, chopped pistachios and extra feta cheese
  • feta cheese optional, garnish, chopped pistachios and extra feta cheese
For the dressing:
  • 1/4 cup olive oil
  • 2 teaspoons lemon zest
  • 2 tablespoons lemon juice fresh
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or pure maple syrup
  • 1 clove garlic minced
  • salt to taste, Kosher salt
  • black pepper to taste, Kosher salt

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. You can serve immediately but I like to let the salad sit for 30 minutes so the flavors can meld.

Nutrition Information

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%)

Nutrition Facts

Serving: 6 Serving

Amount Per Serving

Calories 280

% 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.