Vegan Mushroom Lentil Salad
User Reviews
4.7
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Prep Time
30 mins
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Cook Time
40 mins
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Total Time
1 hr 10 mins
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Servings
2
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Calories
122 kcal
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Course
Main Course, Salad
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Cuisine
Vegetarian, Vegan, gluten-free
Vegan Mushroom Lentil Salad
Description
Vegan Mushroom Lentil Salad features French green lentils cooked until tender, mixed with a combination of sautéed button and Swiss brown mushrooms. The mushrooms are cooked in batches over high heat with a brief resting to develop light browning without losing moisture. Shallots or onions are softened with garlic and chili flakes to add savory notes while avoiding bitterness from overcooked garlic.
The salad is finished with lemon juice, extra virgin olive oil, chopped parsley, rocket (arugula), and seasoning to provide a lively contrast to the earthy mushrooms and lentils. It makes a filling, nutritious dish with contrasting textures — the firmness of lentils, the softness of mushrooms, and the crispness of rocket.
Care is advised not to slice mushrooms too thinly to retain texture and avoid drying out during high-heat cooking, ensuring the salad's optimal mouthfeel.
Ingredients
- ½ cup French green lentils
- 2 cups vegetable stock or water
- 4 cups button mushroom sliced (300g or 10 ½ oz, mix
- 4 cups Swiss brown mushroom sliced (300g or 10 ½ oz, mix
- 2 tsp olive oil
- ½ onion finely chopped, or shallot, small
- 2 cloves garlic finely chopped
- ¼ tsp chili flakes or more to taste
- 1 ½ tbs lemon juice
- 3 tsp olive oil good quality, extra virgin
- salt to taste, sea salt
- black pepper to taste, sea salt
- 2 tbsp flat leaf parsley roughly chopped
- ½ cup rocket (arugula)
Instructions
- Begin by cooking the lentils. Place the lentils and vegetable stock in a saucepan and bring to a boil before reducing to a simmer. Simmer for 25 minutes or until the lentils are tender. Drain and set aside to cool.
- Place a large ]frying pan over a high heat. When the pan has come to heat (don't add oil) add ⅓ of the mushrooms. Leave for 2 minutes before then give the pan a shake to flip them over. The mushrooms should be lightly golden. Cook for a further minute before removing from the pan and repeating with the remaining mushrooms.
- Reduce the heat to medium low and add 2 tsp of olive oil or vegan butter and add the shallot or onion. Cook until slightly golden on the edges and return the mushrooms to the pan and add the garlic and chilli flakes and cook for 2 minutes, or until the garlic is fragrant, but not browned as it will taste bitter. Set aside to cool.
- Toss the lentils, mushroom and garlic together along with the lemon juice and the extra virgin olive oil. Season to taste and add the parsley and rocket just as you're serving.
Notes
- Slice mushrooms moderately thick to keep them from drying out and maintain texture when sautéed.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 122 kcal
% Daily Value*
| Calories | 122kcal | 6% |
| Carbohydrates | 14.12g | 5% |
| Protein | 3.28g | 7% |
| Fat | 7g | 11% |
| Saturated Fat | 0.997g | 5% |
| Polyunsaturated Fat | 0.831g | 5% |
| Monounsaturated Fat | 4.9g | 25% |
| Sodium | 949mg | 40% |
| Potassium | 276mg | 6% |
| Fiber | 1.4g | 6% |
| Sugar | 4.8g | 10% |
| Vitamin A | 2600IU | 52% |
| Vitamin C | 76.7mg | 85% |
| Calcium | 40mg | 4% |
| Iron | 1.4mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.7
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