Vegan Lentil Chickpea Salad
User Reviews
5
Vegan Lentil Chickpea Salad
Description
The Vegan Lentil Chickpea Salad combines gently cooked chickpeas and lentils with sautéed diced onions and bell peppers, seasoned lightly with garlic powder, salt, and pepper. After incorporating fresh spinach wilted with a bit of water, the mixture comes together with a smooth tahini dressing made from tahini, lemon juice, garlic powder, salt, pepper, and warm water. The cooking method softens the vegetables while maintaining a substantial bite from the legumes.
The salad has a balanced texture, with the firmness of chickpeas and lentils matched by tender spinach and softened peppers and onions. The tahini dressing adds a nutty creaminess and bright acidity from the lemon that ties the ingredients well. It can be enjoyed warm right after cooking or chilled, adapting easily to different serving preferences.
Pairs well alongside grains or as a protein-rich salad for lunch or light dinner. The recipe includes guidance on avoiding soft lentils like red or yellow varieties that turn mushy, recommending good draining of legumes to prevent excess liquid. Leftovers can be refrigerated for up to five days, and reheated or eaten cold.
Ingredients
- 1 Tablespoon olive oil
- ¼ cup yellow onion diced
- ½ medium red orange or yellow bell pepper, diced
- ½ teaspoon garlic powder divided
- salt to taste
- black pepper to taste
- 1 cup chickpeas cooked aka garbanzo beans
- 1 cup lentils cooked
- 2 ½ cups spinach
- 1 tablespoon of water
- 1 ½ Tablespoons tahini
- 1 Tablespoon lemon juice
Instructions
Salad:
- In a frying pan over medium heat, pour olive oil and onions and peppers, and cook for 3 to 4 minutes until slightly browned. Add ¼ teaspoon of garlic powder, salt, and pepper.
- Next, add garbanzo beans to the onions and peppers and cook for an additional 4 minutes.
- Once 4 minutes is up, add spinach and water and cover until spinach is wilted.
- Add the lentils to the chickpea salad mix, add salt and pepper again, and set aside.
Dressing:
- To prepare tahini drizzle: combine tahini, lemon juice, salt, pepper, ¼ teaspoon of garlic powder, and add warm water and whisk until smooth.
- Lastly, drizzle tahini over lentil salad and toss together.
- Enjoy warm or cold!
Notes
- Use brown or green lentils instead of red or yellow ones to keep the salad's texture intact.
- Drain cooked lentils and chickpeas thoroughly to avoid making the salad watery.
- Store leftovers in the refrigerator for up to five days; freezing is not recommended.
- Serve the salad either warm or cold, reheating gently in a microwave or skillet if desired.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2servings
Amount Per Serving
Calories 337 kcal
% Daily Value*
| Calories | 337kcal | 17% |
| Carbohydrates | 38g | 13% |
| Protein | 16g | 32% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 8g | 40% |
| Cholesterol | 0.2mg | 0% |
| Sodium | 266mg | 11% |
| Potassium | 793mg | 17% |
| Fiber | 13g | 52% |
| Sugar | 3g | 6% |
| Vitamin A | 3547IU | 71% |
| Vitamin C | 18mg | 20% |
| Calcium | 108mg | 11% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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