There are certain salads that just make you feel good. This Sprouted Lentil Salad is one of them! It's made with super nutritious sprouted lentils and fresh summer vegetables. I love this salad because it's versatile, meaning you can add in your favorite garden vegetables, or whatever might be in season. I toss the salad with red wine vinegar and a rich quality extra-virgin olive oil. It's an easy to make recipe that's also vegan, dairy and gluten-free.
Why Use Sprouted Lentils
In truth, you can use whatever lentils you have on hand for this salad recipe. However, if you happen to be in the market for lentils, it might be worth it for you to try pre-packaged sprouted lentils. The term "sprouting" refers to a process where a grain, seed or legume is soaked then allowed to germinate. This process can unlock certain nutritional benefits that include easier digestion and increased bioavailability of valuable vitamins, minerals and antioxidants.
Sprouted Lentil Salad Ingredients
- sprouted lentils- Tru Roots sprouted lentil blend is what I used for this recipe.
- cucumbers- lend a nice crunch and summery vibe to this salad.
- cherry tomatoes- nothing beats the freshness and flavor of ripe summer tomatoes straight off the vine.
- red onion- is a key element of the salad and gives it a sweet oniony aroma and flavor.
- radishes- have a peppery kick and crunch not to mention they add a touch of brightness and color to the salad.
- fresh mint - adds a freshness no other herb can beat.
- fresh basil- fragrant and works so well with the other ingredients.
- extra virgin olive oil- a good quality oil is slightly peppery, rich in olive flavor and is a key element of the dish.
Side note: I like to chiffonade my fresh herbs for salads like this. It makes the salad look elegant and ensures you get the herbs infused into the salad.
Salad Ingredient Add-On and Substitutions
You could also add other delicious ingredients to this salad including:
- crumbled feta or goat cheese
- crushed walnuts
- change up the flavor profile by using different herbs like fresh thyme, rosemary. sage and chives
- dried Italian seasonings
- use lemon juice instead of vinegar for the dressing
- keep it oil-free by omitting the olive oil
Ways To Serve Sprouted Lentil Salad
- scoop it up with some rustic whole grain bread
- add it to your favorite salad greens
- use it to stuff wraps like in lettuce or tortilla wraps
- add it to a Mason jar and take it for an on-the-go lunch
- serve it with your favorite protein (fish, chicken or even tofu)
- it's portable and can be served room temperature or cold
Why I Love This Salad
Here's why this salad makes the perfect nutritious meal:
- it's packed with fiber from the lentils and vegetables
- it's low in saturated fat because we are using olive oil
- teeming with vitamins and antioxidants and beneficial phytochemicals from various vegetables and herbs
- it's filling without being caloric
Be sure to check out more of our healthy salad recipes!
You might also like these tasty plant-based recipes:
Vegan Egg Salad with Pickled Relish
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Sprouted Lentil Salad
Equipment
Ingredients
- 2 cups sprouted lentils cooked according to package directions
- ⅓ cup finely chopped red onion
- 2 radishes sliced thin
- 1 cup yellow cherry tomatoes sliced in half
- 1 large cucumber (seeds removed) quartered
- handful fresh mint chiffonade
- handful fresh basil chiffonade
- 2 tablespoon red wine vinegar add more if you like more tang in your salad
- ¼ cup extra virgin olive oil add more if salad seems to dry
- ¼ teaspoon coarse salt
- freshly ground pepper to taste
Instructions
- Combine lentils, onions, vegetables and herbs in a large bowl.
- Add in the red wine vinegar, olive oil, salt and pepper. Toss the salad with tongs and adjust seasonings as needed.
Nutrition
I prefer to focus on quality ingredients from a variety of sources that work in tandem to promote optimal health. Nutrition calculations may not reflect these valuable interactions. However, I understand certain values can be helpful to some. Please note these calculations are merely estimates. Values will vary depending on modifications, brands used, and portion size. Should you require specific information, it's best to consult with a dietitian or qualified healthcare provider.
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