This Vitalicious Lentil Salad is a celebration of color, flavor, and whole-food goodness, designed to nourish your family from the inside out. It’s a simple, vibrant dish that brings energy and joy to your table, perfect for a light lunch or a satisfying shared dinner.
๐ TIME
Prep time: 15 min
Cook time: 20 min
Total: 35 min
๐จ๐ฉ๐ง๐ฆ Servings: 4-6
๐ INGREDIENTS
For the salad:
- 1 cup green or brown lentils, rinsed
- 1 cup cherry tomatoes, halved
- 1 large cucumber, diced
- 1 red bell pepper, diced
- 1/4 red onion, finely chopped
- 1/2 cup chopped fresh parsley
- 1/4 cup crumbled feta cheese (optional)
- 1/4 cup toasted sunflower or pumpkin seeds
For the dressing:
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 1/2 teaspoon ground cumin
- Sea salt and fresh black pepper to taste
๐ฉ๐ณ PREPARATION
- Cook the lentils according to package instructions. Once cooked, drain them well and let them cool for about 10 minutes.
- While the lentils are cooling, prepare the vegetables. In a large bowl, combine the halved cherry tomatoes, diced cucumber, diced red bell pepper, and finely chopped red onion.
- In a small jar or bowl, whisk together the dressing ingredients: olive oil, lemon juice, Dijon mustard, minced garlic, cumin, salt, and pepper.
- Add the cooled lentils to the bowl of vegetables. Pour the dressing over the top and toss gently until everything is lovingly combined.
- Gently stir in the fresh parsley and optional feta cheese. Sprinkle with toasted seeds just before serving for a delightful crunch.
๐ก Vitalicious Tip:
Make a double batch of the lemon-cumin dressing! It stores beautifully in the fridge for up to a week and is perfect for drizzling over other salads or roasted vegetables.
๐ NUTRITIONAL BENEFITS
- Heart-Healthy & Grounding: Lentils are packed with plant-based protein and fiber, helping to support stable energy levels and a happy heart.
- Rich in Plant Power: Filled with colorful vegetables, this salad delivers a wonderful variety of vitamins and antioxidants to support your family’s overall wellness.
- Keeps You Satisfied: The combination of fiber and protein helps you feel full and nourished for hours, without any heaviness.
๐ธ VARIATION / OPTION
For a vegan version, simply omit the feta cheese or swap it with a handful of chickpeas for an extra boost of plant-based protein and fiber.
๐ SERVING SUGGESTION
Serve this beautiful salad in a large, welcoming bowl, allowing the vibrant colors to shine. For an extra touch of green, you can present it on a bed of fresh spinach or arugula. It’s a perfect Mama Vitalicious moment of simple, wholesome beauty.
Discover more healthy and family-friendly ideas in our Vita-Meals section!
Frequently Asked Questions
Can I use canned lentils instead of cooking them from scratch?
Canned lentils are a great time-saver. Just rinse and drain them well before adding to the salad.
How can I keep the vegetables crisp?
Chop them just before assembling the salad, and add the seeds right before serving to preserve crunch.
What are the main health benefits of this salad?
High in fiber & protein: Lentils help keep you full, energized, and support healthy digestion.
Loaded with antioxidants: Colorful veggies like tomatoes, peppers, and cucumbers boost immunity and overall wellness.
Heart-friendly: Olive oil and lentils support cardiovascular health.
Can I customize the vegetables?
You can add carrots, celery, chopped spinach, or even roasted sweet potatoes for extra flavor and nutrients.
How can I make it vegan?
Simply skip the feta or replace it with chickpeas, marinated tofu cubes, or a sprinkle of nutritional yeast for a cheesy note.
Can I add grains to make it more filling?
Cooked quinoa, bulgur, or couscous blend wonderfully with this salad and add extra texture.
Can kids enjoy this salad?
Many kids enjoy the colorful presentation. You can dice the vegetables smaller or serve the components separately if needed.
