Lentil salad
A fresh salad of cooked lentils, crunchy carrot and peppers, dressed with aromatic cumin, turmeric and lemon juice. This quick, cold dish provides soluble fibre and plant protein without needing to cook at mealtime, and is easy to pack for lunch or prepare ahead.
At a glance
- Cooking20 min
- Total20 min
- DifficultyEasy
Allergens
- None of the fourteen declarable allergens
Who this recipe is for
A chilled, spiced salad with raw vegetables and lemon juice. It can fit into a digestive-health eating pattern and is practical to take along on warm days.
Ingredients
Step by step
- Rinse the lentils in a colander under cold water until the water runs clear.
- Put the lentils in a saucepan with the bay leaf, a few black peppercorns and a pinch of salt. Cover with cold water and bring to the boil.
- Cook over medium heat for 15–20 minutes until tender but not falling apart. Drain and leave to cool completely.
- Wash the carrot and green and red peppers well, then dice them into small, even pieces.
- Put the cooled lentils and chopped vegetables in a large salad bowl.
- Add chopped fresh parsley, ground cumin, turmeric and granulated garlic to taste.
- In a small bowl, whisk the extra-virgin olive oil with a few drops of vinegar, fresh lemon juice, a pinch of salt and ground black pepper until emulsified.
- Pour the dressing over the salad and gently mix so the flavours are evenly distributed.
- Leave to rest in the fridge for 20–30 minutes before serving, or serve at room temperature.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
If you are short on time
Use a jar of cooked lentils (about 200 g per person). Rinse well under cold running water to remove excess salt from the brine before mixing with the vegetables.
For an even more satisfying salad
Add 2 or 3 tablespoons of cooked brown rice or chilled quinoa; combining legumes and grains complements the essential amino acids in the dish.
For people with heartburn or reflux
Leave out the vinegar and use less lemon juice and black pepper in the dressing, replacing them with more extra-virgin olive oil and fresh herbs such as basil or mint.
To add colour and crunch
Add half a peeled cucumber, finely diced, or a handful of fresh lamb’s lettuce just before serving.
What it provides
Lentils provide complex carbohydrates, fibre and plant protein. Raw red and green peppers and lemon juice add vitamin C, which supports the absorption of iron from legumes. Extra-virgin olive oil provides monounsaturated fats, while cumin and turmeric add aromatic compounds.
The dietitian's tip
This lentil salad is ideal for making in a larger batch and keeping in the fridge for 2 or 3 days. If taking it to work or on an outing, keep the dressing in a separate small jar and dress the salad just before eating so the vegetables stay crisp.
Find more balanced eating resources in our nutrition guides and vegetarian nutrition guidance. Other fresh, complete legume dishes: lentil soup and pasta salad with egg and tuna.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
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