Quick Arugula Lentil Salad Recipe: This Salad Is a Nutritional Dynamo (20 Minutes) High Fiber Recipes High Protein Recipes Salads Vegan Vegetarian Side Dishes Gluten-free Menopause Recipes

I love a vegan salad that is so satisfying, tasty and filling I don't even miss the animal protein. Lentils are so smooth and filling, and combine beautifully to make a plant-based lunch or dinner you'll want to make over and over. And if you're short on time, you can always use prepared lentils that might not be as good, but work almost as well. Plus, the health benefits of lentils are off the charts, and they are one of the best foods to eat during menopause.

To make this lentil salad recipe you will need French green or black lentils, a bay leaf, extra-virgin olive oil, shallots, fresh garlic, pistachios (check out the health benefits of pistachios), fresh lemons for juicing and zesting, Aleppo pepper or crushed red pepper flakes, flaky sea salt, champagne vinegar, fresh herbs and arugula (read about the health benefits of arugula).

Photo credit (all photos): Jan Mostrom

Cooking Tip: I buy pre-cooked lentils at Trader Joe's in the produce department. They are never as good as making your own, but handy if you are short of time!

Serve this low-sodium vegetarian and vegan lentil salad in salad bowls. Enjoy as it is for a healthy lunch or dinner, or with bread like my Cheddar Bay biscuit bread. Delish!

Cuisine: American
Prep Time: 10 minutes
Cook Time: 10 minutes (if using precooked lentils)
Total Time: 20 minutes
Servings: 4

Ingredients

• 1 cup French green lentils or black lentils 
• 1 bay leaf (if cooking dried lentils)
• 1/4 cup extra virgin olive oil
• 2 medium shallots, thinly sliced
• 5 garlic cloves, thinly sliced
• 1/2 cup pistachios, pine nuts or chopped almonds
• 2 medium lemons, zested and juiced (2 tablespoons juice)
• 2 teaspoons Aleppo pepper or 1/2 teaspoon crushed red pepper flakes
• heaping 1/2 teaspoon flaky sea salt (or just use regular kosher salt to taste)
• 1 - 1 1/2 tablespoons champagne vinegar or red wine vinegar, more as needed
• 1 1/2 cups fresh soft herbs, such as basil, mint, parsley, and/or cilantro, chopped 
• 4 cups arugula

Here's how to make it: 

1. If you are preparing dried lentils make them with a good pinch of salt, pepper and a bay leaf according to package directions. You want them to be tender but not mushy. It should take about 20 to 22 minutes after adding them to boiling water. When they are finished drain them, throw away your bay leaf and set to the side. If you are using precooked lentils skip to the next step.
2. Place a skillet on medium heat on the stove with the olive oil. Heat the oil a bit and add the shallots and garlic. Cook for 2 to 3 minutes, or until the shallots begin to change color.
3. Add the nuts and stir for 5 to 6 minutes, or until the nuts and garlic are getting browned. Add lemon zest, flaky salt and chili flakes. Stir for 30 seconds.
4. Remove from the heat and transfer into a large salad bowl. Transfer the lentils to the oil mixture with a pinch of salt and a few grounds of black pepper. Toss the mixture to combine well. Add 1 tablespoon of vinegar, 2 tablespoons of lemon juice, the fresh herbs and toss again. Taste and see if you want more salt, pepper or chili flakes.
5. Serve in salad bowls. Store any leftover salad in an airtight container in the fridge.

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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