Marinated Lentil Salad Recipe

Vegan lentil salad is full of tangy Mediterranean flavor, with sun-dried tomatoes, red wine vinegar, and hearty green lentils. Perfect for a protein-packed meatless meal or side dish!

When you’re aiming to feed your family well on a budget, plant-based meals can be a great option!

However, it can sometimes be tricky to hit our daily grams of protein when eating plant-based protein recipes.

We love my Spicy Citrus Black Bean Recipe and my Black Bean and Corn Salsa, but what if we’re tired of black beans?

This lentil salad with sun-dried tomatoes is the perfect answer!

MY FAVORITE MARINATED LENTIL SALAD RECIPE

If I want a lentil salad recipe that’s worthy enough to stand alone next to delicious Oven-Roasted Chicken or Greek Quinoa Salad, then this is the recipe I pick every time. My favorite lentil salad is:

• Quick and easy. Lentils cook up pretty quickly, and everything else comes together in under 10 minutes!
• Makes GREAT leftovers! The flavors meld even more as the lentil salad sits.
• It uses basic ingredients that I always have in my pantry. The only extra item you might need if you don’t keep it on hand is a jar of sun-dried tomatoes.
• Vegan. It’s also naturally gluten-free and dairy-free, making this a great choice for those with allergies or specific dietary preferences.
• Side dish or main dish. The perfect side dish for a meat-based meal or as the main protein for a vegetarian meal.
• Healthy. Lentils are a great source of fiber and protein, and contain lots of potassium without a lot of sodium, which can be helpful for lowering blood pressure.

This amazing lentil salad is so good we don’t even miss the meat on meatless nights!

LENTIL SALAD INGREDIENTS

This healthy lentil salad combines delicious flavors like Dijon mustard, maple syrup, and sun-dried tomatoes with lentils to create a hearty dish that will keep you satisfied.

If you’ve never had lentils in a salad, add this marinated lentil salad to your menu plan. You probably have most of these ingredients for lentils in a salad in your kitchen already.

• Lentils. I like a combination of green and black lentils, but you can easily use all French green lentils or even brown lentils if you want. You can find dried lentils at almost any grocery store.
• Red Wine Vinegar. Tangy and sweet without being overpowering. I don’t recommend substituting white vinegar or apple cider vinegar in this lentil.salad recipe.
• Lemon Juice. A burst of citrus brings some fresh flavor. Fresh lemon juice or bottled lemon juice both work.
• Dijon Mustard. Or use brown mustard or spicy mustard – whatever you have on hand.
• Maple Syrup. A bit of natural sweetener to cut the tartness of the lemon juice and vinegar.
• Salt & Ground Black Pepper. You may need less salt if you use canned lentils rather than cooking them yourself.
• Dried Parsley. Great for Mediterranean flavor. Since this is the main seasoning, we’ll use quite a bit here.
• Sun-Dried Tomatoes. Look for a jar packed in oil. You’ll mostly drain the tomatoes, but the residual oil adds a bit more moisture to the finished dish. If your lentil salad seems dry, you can also add a splash of extra virgin olive oil.

Do not use red lentils for salad, since they basically disintegrate and get mushy when they’re cooked. (They’re PERFECT in my Red Lentil Soup Recipe!)

HOW TO MAKE THE BEST LENTILS FOR SALAD

You have 3 options for preparing lentils for salad:

• Stovetop Method – The classic stovetop method is a tried-and-true way to cook lentils. Simply rinse your lentils, place them in a medium saucepan with water or broth, let them boil, and then simmer gently until tender. This method allows you to control the cooking time and texture, whether you prefer al dente lentils for salads or soft and creamy lentils for soups and stews.
• Instant Pot Method – If you’re in a time crunch, the Instant Pot is your friend. The pressure cooker cooks lentils to perfection in a fraction of the time. Just add your lentils and liquid, set the timer, and let the appliance work its wonders.
• Slow Cooker Method – Let the slow cooker transform lentils into melt-in-your-mouth goodness. Simply combine your lentils with liquid and any desired seasonings in the crock pot then set it to low heat. The lentils simmer and develop their flavors over several hours.

ASSEMBLING LENTILS SALAD

It’s funny to think of this as a salad, even though it doesn’t have lettuce… but then again, my Vegetable Greek Salad and Quinoa Vegetable Salad don’t have any lettuce either!

The best lentil salad comes together in just 3 simple steps:

Step 1: To begin with, prepare your lentils as directed in a large pot, Instant Pot, or slow cooker. Cook the lentils al dente so they retain their firm texture.

Note: You can cook your lentils ahead of time and store them in an airtight container in the refrigerator. Reheat them when you want to make the French lentil salad or mix them in cold.

Step 2: Meanwhile, prepare the marinade in a small bowl by mixing the vinegar, lemon juice, Dijon mustard, maple syrup, dried parsley, sun-dried tomatoes, salt, and black pepper, stirring well with a whisk. Chop the sun-dried tomatoes if they’re larger than ½”.

Step 3: Once the lentils are done, drain them. Then mix with the marinade in a large bowl. Serve warm or let the flavors meld at room temperature for 20 minutes.

Leftovers are good in the fridge for several days – just store them in an airtight container and serve cold or let the lentil salad come to room temperature before eating.

MORE MEDITERRANEAN LENTIL SALAD RECIPES

If you like the taste of more fresh ingredients in your lentil salad recipes, toss in any of the following:

• Finely diced red onion or shallots
• Diced red bell pepper
• Chopped fresh mint or fresh thyme or other fresh herbs
• Minced garlic
• Lemon zest
• Crumbled feta cheese (feta and lentil salad is amazing!)
• Diced cucumber
• Thinly sliced radishes
• Red pepper flakes or chili powder
• Halved cherry tomatoes
• Sliced or whole Kalamata olives
• Roasted sweet potatoes
• Walnuts or other chopped nuts
• Spinach or spring greens

LENTIL SALAD IDEAS FOR SERVING

One of my favorite lentil salad ideas is to have a Mediterranean or Greek meal. Combine lentil salad with one of these for an easy weeknight meal:

• Instant Pot Yellow Rice
• 5-Minute Greek Couscous
• Greek Pasta Salad
• Vegetable Greek Salad
• Greek Quinoa Salad
• Mediterranean Grilled Cheese

Or serve lentils in a salad alongside a meat-based main dish for a protein-packed meal:

• Oven-Roasted Chicken
• Marinated grilled chicken or steak
• Almond Crusted Baked Chicken
• Sheet Pan Lemon Pepper Salmon

HIT YOUR MACRO GOALS WITH LENTIL SALAD

One cup of cooked lentils gives you 18g of protein. That makes this lentil salad a great choice for hitting your protein goals for the day, whether you eat it as a main dish or a side dish.

If you need even more protein, pair it with lean meat like chicken breast, chicken thighs, steak, or shrimp.

To add more fat to your plate, serve green lentil salad with feta and an extra splash of olive oil.

One cup of cooked lentils also gives you 40g of carbs, so you likely will not need to add additional carbs to your plate for this meal. Instead, focus on filling your plate with produce. Opt for lower-carb veggies like leafy greens, broccoli, or zucchini.

LENTIL RECIPES SALAD FAQS

OTHER EASY HEALTHY MEATLESS MEALS

• Skillet Pizza Veggie Pasta
• Southwest Salad
• Sweet Potato and Black Bean Enchiladas
• Squash Pasta Bake
• Roasted Vegetable Kale Salad