HEARTY LENTIL & ARUGULA SALAD
The hearty lentil & arugula salad is a nutritious and flavourful dish that brings together a perfect combination of textures and tastes. Protein-rich lentils offer a hearty base, while fresh arugula provides a peppery bite. Sweet cherry tomatoes add juiciness and creamy crumbled feta cheese enhances the richness of the salad. A drizzle of tangy lemon vinaigrette ties everything together, creating a refreshing and satisfying dish. Packed with fibre, protein and essential vitamins, this salad is ideal for a quick lunch, a healthy side or even a light dinner. Its Mediterranean-inspired flavours make it a delicious and nourishing option, while its simplicity allows for easy preparation. Whether you’re looking for a post-workout meal, a nutritious meal prep option or a vibrant dish for a gathering, this salad offers a wholesome and flavourful experience with every bite.
RECIPE CATEGORY
Side, Lunch, Appetiser
SERVING SIZE
1 serving
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
No-Cook
OCCASION/HOLIDAY
Summer, Picnic, BBQ, Brunch, Family Gathering, Light Lunch, Healthy Eating
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, Vegetarian, Quick & Easy, High Fibre, Gluten-Free, Low Fat
DISH TYPE
Salad
INGREDIENTS
The following are the ingredients we need to prepare this lentil & arugula salad.
- 40g cooked lentils
- 50g arugula
- 10g cherry tomatoes, halved
- 5g feta cheese, crumbled
- 1 tsp lemon vinaigrette
FULL NUTRITIONAL INFORMATION
- Calories: 180 kcal
- Carbohydrates: 22g
- Protein: 10g
- Fats: 5g
- Saturated Fat:5g
- Fibre: 8g
- Sugar: 4g
- Sodium: 150mg
PREPARATION
- Prepare The Ingredients: If using canned or pre-cooked lentils, rinse and drain them well. Halve the cherry tomatoes for even distribution of flavour. Crumble the feta cheese and set aside.
- Assemble The Salad: In a serving bowl, place the fresh arugula as the base. Evenly distribute the cooked lentils over the greens.
- Add The Toppings: Sprinkle the halved cherry tomatoes and crumbled feta cheese over the salad for a balance of sweetness and creaminess.
- Dress The Salad: Drizzle the lemon vinaigrette over the ingredients, ensuring all components are well-coated.
- Toss And Serve: Gently toss the salad to combine all the flavours while keeping the ingredients intact. Serve immediately and enjoy!
PREP TIME
5 minutes
COOKING TIME
None (if using pre-cooked lentils)
TIPS
Here are some helpful tips for you when making this lentil & arugula salad.
- Use Freshly Cooked Lentils: If cooking lentils from scratch, ensure they are tender but not mushy for the best texture.
- Balance The Dressing: Adjust the lemon vinaigrette to taste—add more for extra zing or mix in olive oil for a smoother finish.
- Enhance The Texture: Add toasted sunflower seeds or nuts for extra crunch and flavour.
- Chill Before Serving: Let the salad sit in the refrigerator for 10 minutes before serving for a refreshing touch.
- Pairing Suggestion: Serve with grilled chicken, tofu or quinoa for a more substantial meal.
VARIATIONS
- Dairy-Free Alternative: Omit feta cheese or replace it with avocado for a creamy texture.
- Extra Protein: Add grilled tempeh, boiled eggs or chickpeas for an extra protein boost.
- Spicy Kick: Sprinkle crushed red pepper flakes for a slight heat contrast.
- Citrus Twist: Add orange segments or a splash of grapefruit juice for a refreshing, citrusy note.
- Superfood Boost: Toss in chia or hemp seeds for additional omega-3s and fibre.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 24 hours. For best results, keep the dressing separate and mix before serving.
- Dressing Storage: Lemon vinaigrette can be refrigerated in a sealed jar for up to 5 days. Shake before using.
- Meal Prep Friendly: Prepare ingredients ahead of time and assemble just before serving to maintain freshness.
- Avoid Freezing: Freezing is not recommended, as arugula and tomatoes lose their texture when thawed.