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Vegan Mushroom Lentil Salad
This hearty Vegan Lentil Salad is a nutritional powerhouse packed with French lentils, mushrooms, and lemon. And it comes together fast with just a handful of ingredients which you probably already have in your pantry!
Prep Time
30 mins
Cook Time
30 mins
Total Time
1 hr 10 mins
Servings: 2
Calories: 122 kcal
Course:
Main Course , Salad
Cuisine:
Vegetarian , Vegan , gluten-free
Ingredients
- ½ cup French green lentils
- 2 cups vegetable stock or water
- 4 cups mix of button and swiss brown mushrooms sliced (300g or 10 ½ oz)
- 2 tsp olive oil
- ½ shallot or small onion finely chopped
- 2 cloves of garlic finely chopped
- ¼ tsp chilli flakes or more to taste
- 1 ½ tbs lemon juice
- 3 tsp good quality extra virgin olive oil
- sea salt and pepper to taste
- 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.
Cup of Yum
Notes
- Don't slice the mushrooms too thinly. You want them to have a bit of substance and also you don't want them to dry out when they are cooked over a high heat.
Nutrition Information
Calories
122kcal
(6%)
Carbohydrates
14.12g
(5%)
Protein
3.28g
(7%)
Fat
7g
(11%)
Saturated Fat
0.997g
(5%)
Polyunsaturated Fat
0.831g
Monounsaturated Fat
4.9g
Sodium
949mg
(40%)
Potassium
276mg
(8%)
Fiber
1.4g
(6%)
Sugar
4.8g
(10%)
Vitamin A
2600IU
(52%)
Vitamin C
76.7mg
(85%)
Calcium
40mg
(4%)
Iron
1.4mg
(8%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 122
% 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.