Do you remember that thing grandmothers said about lentils: «Eat them, or leave them»? Well, there is also another option: prepare them in another way.

Our wise grandmothers understood well that both lentils and other legumes They are a source of health and should be present on our tables daily. The traditional way to enjoy them is in stews or casseroles, but with lentils, as with other legumes, we can also prepare many other recipes, including, why not, delicious lentil salads.

Lentil salad, a simple and healthy way to take advantage of its benefits

Lentils stand out for their nutritional value. One serving contains almost a third of the fiber needed per day and strengthen the digestive system and microbiota. They are also rich in minerals such as iron, magnesium, zinc and potassium, and vitamins such as group B.

Among its benefits, it stands out that help regulate cholesterolare especially beneficial for people with diabetes and protect the heart. Thanks to their folate content, they are also recommended for pregnant women. As if that were not enough, they contain phytonutrients with antioxidant actionantibacterial and anti-inflammatory that reduce the risk of suffering from chronic diseases.

These properties and benefits of lentils are shared with other legumes, but the advantage that lentils have over other legumes is their shorter preparation. To prepare lentils, it is not essential to soak them, or just soak them for a couple of hours to make them more digestible.

This makes lentils a very practical option when preparing healthy legume salads.

Ideas to make a tasty and complete lentil salad

When making a lentil salad, we can always use cooked lentils directly and save ourselves the work of cooking them, but if you do it at home the result is usually better.

Cook the lentils

Let’s see first how to cook them if you decide to do it. If you soak the lentils for a couple of hours, then run them through water to rinse them well.

Then we cook with ingredients or aromatic seasonings such as onion, garlic, cumin or bay leaf. 20-35 minutes, depending on the varietyso that they cook well but without bursting. We add the salt at the end of cooking.

Once ready, we let them cool and drain well.

What vegetables to include in lentil salad

Now we can prepare our salads. By adding lentils to salads, we will create more satisfying, complete and protein-rich saladswhich become unique dishes.

lentils They combine well with all types of vegetables:

• In the warmer monthswe can use raw vegetables such as all types of green leaves, tomatoes, cucumber, beet, carrot, broccoli, avocado and, in addition, add fruit, since it combines well, especially apples, mango, nectarines, watermelon or peaches. Since lentils are small, it is best to chop the vegetables into small pieces so that the flavors are well infused.
• In the coldest monthsWith lentils, we can prepare warm salads with baked vegetables such as peppers, beets, cauliflower, eggplant, cherry tomatoes… Once the baked vegetables are ready, we let them cool a little and mix with the lentils. We can also add raw vegetables, especially green leaves such as kale, spinach…

How to make the complete lentil salad

If we prefer salads with more body, we can add cooked cereals such as brown rice, millet, buckwheat, quinoa, pasta or boiled potatoes.

And to add more protein, we can also incorporate plant protein such as diced tofu or stir-fried tempehboiled eggs, fresh cheese, nuts or prepare vinaigrettes based on nut creams.

How to give more flavor to lentil salad

Due to its mild flavor, lentils combine well with strong foods such as dried tomatoes, olives, capers or pickles, which can give a special touch to salads.

For salads to be delicious, it is also very important to season them well.

How to dress lentil salad

We can prepare simple vinaigrettes with olive oil and lemon juice or vinegar, but lentils are very good with aromatic vinaigrettes with mustard, garlic, fresh herbs and spices…

So that the lentils are even more infused with flavor, We can leave them marinating with the vinaigrette.

Once cooked, we drain them and, still warm, leave them with the vinaigrette in a container in the refrigerator. When it’s time to eat the salad, we add the vegetables and that’s it.

Prepare it in advance

Lentil salad is a complete dish that is perfect as a weekday meal and ideal to prepare during batch cookingsince it lasts well for about 3 days in the refrigerator.

The only thing you have to keep in mind is that fragile vegetables, such as leaves, are best left washed and cut aside and mixed only before serving.

3 lentil salad recipes

Each of these lentil salads is designed to be a complete lentil salad that serves as a single dish. They are easy to prepare and delicious!

Middle Eastern Lentil Salad

Let yourself be transported to the story of One Thousand and One Nights with this spectacular lentil salad prepared with caramelized vegetables and a creamy tahini sauce.

Serve it accompanied by a pita bread or as a single dish or as a salad to share with friends

Ingredients (4 people):

• 400 g cooked lentils
• 200 g of spinach, lamb’s lettuce or kale
• 1 small cauliflower
• 1 eggplant
• a handful of raisins and dried apricots
• 75 g toasted almonds or pistachios
• 4 tablespoons olive oil
• half a teaspoon of each: cumin, coriander, paprika, ginger,
• a pinch of cayenne and cinnamon
• salt

For the vinaigrette:

• 3 tablespoons tahini
• 2 tablespoons lemon juice
• 3-4 tablespoons of water
• 1 clove of garlic
• 1 tablespoon nutritional yeast (optional)
• salt

Preparation (15′ + 35′ of cooking):

1. Preheat the oven to 200 degrees.
2. Wash the cauliflower and eggplant. Cut the cauliflower into florets and each one in half. Trim the ends of the eggplant and cut it into quarters lengthwise and then slice each quarter.
3. Place the vegetables on a baking tray, season with salt and pepper, mix with the spices, drizzle with the oil and bake for about 30-35 minutes until the vegetables begin to brown.
4. Prepare the rest of the ingredients. Wash the green leaves and, if they are large, chop them. Chop the dried apricots.
5. Prepare the vinaigrette. Blend all the ingredients until you obtain a homogeneous mixture. If necessary, add a little more water. Taste the flavor and add more salt/lemon if necessary.
6. Once the vegetables are ready, prepare the salad. In a bowl, combine the green leaves, baked vegetables, lentils, nuts and drizzle with the vinaigrette.

Lentil salad with green beans and potatoes

A refreshing salad, perfect at home or for a picnic with friends. The quantities allow you to prepare a salad for 4 people as a single dish, or for 6 if you serve it as a first course.

Ingredients (4 people):

• 150 g dried lentils
• 300 g round green pods
• 4 large potatoes
• 4 eggs
• 1 bunch of spinach
• 1 bunch of radishes
• 1 avocado
• 1 onion
• 2 cloves of garlic
• 1 bay leaf

For the vinaigrette:

• 2 tablespoons white wine vinegar
• 6 tablespoons olive oil
• 2 teaspoons Dijon mustard
• 1 tablespoon capers
• 6 pickled cucumbers
• 1 chive
• 1 bunch of parsley
• black pepper
• salt

Preparation (15′ + 35′ of cooking):

1. If you don’t have the lentils cooked, cook them. Wash the lentils and add to a saucepan. Fill with plenty of water. Peel 1 onion, cut in half and add to the pot. Peel 2 garlic and add to the pot along with the bay leaf. Bring to a boil and cook until cooked, about 20 minutes. The last 5 minutes add salt. Add the aromatic ingredients and remove the water.
2. While the lentils are cooking, cook the potatoes in another saucepan. Cook with their skin for about 20-25 minutes until they are tender. If you are going to use eggs, cook along with the potatoes.
3. Trim ends of beans and cut in half; after 15 minutes, add to the pot along with the potatoes. Once everything is cooked, drain and run under cold water.
4. Prepare the rest of the vegetables. Wash and chop the spinach. Wash the radishes and cut them in half and then into slices.
5. Prepare the vinaigrette. Peel the onion. Finely chop the onion, pickles and parsley. In a bowl, mix all the ingredients for the vinaigrette.
6. Separate the cooked potatoes, peel them and cut them into slices. Peel and cut the eggs if you are going to use them and prepare the avocado. Open it in half, remove the seed and cut into cubes.
7. Finish the salad. In a bowl, combine the spinach, radishes, lentils, potatoes, eggs, avocado, pods and vinaigrette.

Mediterranean lentil salad

A simple but delicious salad, perfect to prepare during batch cooking and take to work during the week.

Ingredients (4 people):

• 1 cup cooked lentils
• 300 g cherry tomatoes
• 1 green pepper
• 1 cucumber
• 1 chive
• 1 bunch of parsley
• 100g feta cheese (can be vegan tofo or can be omitted)
• 50 g pitted olives

For the vinaigrette:

• 6 tablespoons olive oil
• 3 tablespoons apple cider vinegar or lemon juice
• 1 teaspoon honey or maple syrup or a pinch of stevia (optional)
• black pepper
• salt

Preparation (10′):

1. Prepare the vegetables. Wash all the vegetables. Cut the cherry tomatoes in half. Remove the seeds from the pepper and cut into small pieces. Cut the cucumber into cubes. Peel and chop the chives. Chop the parsley and olives. Crumble the feta cheese.
2. Prepare the vinaigrette. In a bowl, beat all the ingredients.
3. In a large bowl, mix the lentils with the vegetables, olives, cheese and parsley. Add the vinaigrette, mix well and serve.