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HEARTY LENTIL & ARUGULA SALAD
18

HEARTY LENTIL & ARUGULA SALAD

NUTRITION
HEALTHY RECIPES
Feb 07, 2025

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.

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