Lentil Salad with Roasted Vegetables (Gluten Free)

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This Lentil Salad is a show-stopper! With flavorful layers to dig into, this is one of those salads you’d easily find on a restaurant menu, yet it’s so simple to make at home. Atop a bed of salted massaged kale sits perfectly tender and nutrient-rich lentils, and over those you get a bed of colorful roasted veggies. A topping of roasted pumpkin seeds, dried cranberries, and feta adds so much more texture and flavor while a simple homemade Maple-Dijon vinaigrette brings it all together. This is one epic salad you could enjoy as a main dish on its own or as a side dish to complement your favorite cooked protein.

Overhead view stone serving bowl filled with lentil salad with roasted vegetables topped with feta

This post was created in partnership with the Northern Pulse Growers Association.

Recipe Highlights

This healthy salad conjures harvest flavors and real-food ingredients that are reminiscent of the Mediterranean diet.

A well-rounded salad that contains many different food groups and all essential nutrients
Featuring tender, easy-cook lentils for added plant-based protein and fiber
A stunning salad that’s perfect for entertaining and adding variety to weeknights
If desired, easily add your favorite cooked protein, such as chicken, pork chops, steak, or seafood

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All ingredients for lentil salad arranged together in small bowls

Ingredients To Make This Lentil Salad Recipe

Here’s what to gather to make this epic and flavorful salad today:

Sweet potato – this deep orange veggie is rich in vitamin A and vitamin C; you’ll need 2 cups diced
Brussels sprouts
Red onion – may sub a yellow onion or thin strips of red bell pepper
Garlic cloves – you’ll need 3 cloves to split between the roasted veggies and the vinaigrette
Green lentils – may sub brown lentils, red lentils, black lentils, French lentils, or beluga lentils, or use canned lentils (that you rinse and drain first) to make this hearty salad even faster
Curly kale – we prefer kale as the base of this salad since it stands up well over time, but may sub arugula
Roasted pumpkin seeds – we prefer roasted and salted pumpkin seeds (pepitas) in this salad; may sub sunflower seeds
Chopped pecans – may sub walnuts or pistachios, or omit for nut-free
Dried cherries – may sub dried cranberries or snipped dried apricots
Crumbled feta – adds creamy texture, salty flavor, and bit of calcium; may sub goat cheese crumbles, blue cheese, or Parmesan cheese, or omit for a dairy-free salad
Avocado oil or olive oil
Apple cider vinegar – may sub red wine vinegar or lemon juice

Pure maple syrup – may sub honey
Dijon mustard – may sub brown mustard
Fresh thyme – may sub dried thyme or sub dried or fresh cilantro or fresh mint
Fine salt and black pepper

For the complete directions and ingredient amounts, scroll down to the recipe card below. All of our recipes include the nutrition information, listing kcal, protein, carbohydrates, fiber, sugar, sodium, total fat, and more per serving.

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Roasted Brussels sprouts, butternut squash and red onion slices on a baking sheet

How To Make Lentil Salad with Roasted Veggies

This layered lentil recipe comes together in five distinct steps:

Make the roasted vegetables: Roast the sweet potatoes, Brussels sprouts, onion, and garlic until the veggies are slightly golden brown on the edges.
Cook the lentils: While the vegetables are roasting, cook the lentils on the stovetop. See our tip below for how to easily cook perfect lentils every time that are not mushy.
Toast the pecans: Toasted pecans adds so much delicious texture to this great salad – don’t skip this quick step!
Make the vinaigrette: This is an easy whisk-it or shake-it homemade vinaigrette recipe that you can prepare ahead of time.
Assemble the salad: The final step is to massage the curly kale leaves then build the layers of the salad over top. You’ll want to assemble the salad just before serving.

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Tip!

Tip! How To Cook Lentils (It’s Easy!)

Making cooked lentils from dried lentils is so easy! Start by combining 1/2 cup of uncooked lentils and 1 1/2 cups of broth or cold water in a medium saucepan over medium high-heat (if using water, add a pinch of kosher salt). Bring to a boil, then reduce to a simmer and cook for 20 minutes, uncovered, or until lentils are tender and to your liking.

Now you can enjoy the cooked lentils as a nutritious side dish or add them to recipes. We love to use lentils in recipes of all types, such as this lentil salad, as well as lentil soup, lentil meatballs, and lentil casserole.

Dressing being poured onto a lentil salad in serving bowl

This Salad Dressing Is Seriously So Good

This Maple-Dijon salad dressing has quite the following! People tell us that they even find themselves licking the bowl. It’s a simple vinaigrette that you can make easily by whisking the dressing ingredients in a bowl or shaking all of the ingredients together in a jar with a lid. The combination of healthy avocado or extra virgin olive oil, tangy vinegar and Dijon mustard, plus sweet maple syrup or honey tastes great with a variety of dishes, from this Harvest Sheet Pan Dinner to these Chipotle Chicken Thighs with Broccoli to these Grilled Honey Garlic Pork Chops. We also love to drizzle this dressing over roasted veggies, for dipping English cucumber slices or cherry tomatoes, and to make any salad just that much better.

When To Serve This Flavorful Lentil Salad

Like we said above, this lentil salad recipe is a show stopper! For that reason, it can be a wonderful recipe to share when entertaining, and also something to make your regular weeknights more delicious and nutritious. Try serving this Lentil Salad at:

Cool-weather gatherings and potlucks
Thanksgiving and holiday dinners
When entertaining at home
For weeknight dinners, with or without added chicken, steak, or seafood
As a meal prep lunch – add some pita wedges, if desired

Spotlight On: Lentil Nutrition

Lentils are a pulse crop along with other common beans and peas, including chickpeas, pinto beans, black beans, kidney beans, split peas, and more. Many pulse crops are grown in the U.S., and of those, 80-85% are grown in Montana and North Dakota.

Lentils offer many nutrients and health benefits, including plant-based protein, fiber, B vitamins, folate, as well as essential minerals including potassium, iron, zinc, copper, and manganese. Being a good source of protein, lentils are often used as a meat alternative in foods such as tacos, nachos, and casseroles.

Lentil salad tossed with dressing, roasted vegetables and topped with feta cheese served in stone serving bowl

More Recipes With Lentils & Other Pulses

Frequently Asked Questions

What is the main ingredient of a lentil salad?

This salad has many good-for-you and flavorful ingredients, but the star of this recipe is the tender cooked lentils, which provide great taste as well as plant-based protein, fiber, vitamins, and minerals.

What vegetables pair well with lentils?

Sweet potatoes, Brussels sprouts, diced red onion, mushrooms, spinach and other greens, tomatoes, and carrots are all veggies often paired with lentils.

What flavors pair well with lentils?

Lentils pair well with a variety of flavors, from deep and smoky spices such as chili powder and cumin to more bright herbs, such as fresh mint. Try cooking lentils in broth with a bay leaf to infuse them with flavor or tossed cooked lentils with a Greek vinaigrette or lemon dressing.

How long does it take to cook lentils?

It takes 20 minutes to cook dried lentils on the stovetop.

Are lentils a grain?

Lentils are not a grain, they are a type of legume called a pulse.

Can I cook the lentils ahead of time?

Yes, you can cook the lentils for this lentil salad ahead of time. Store the cooked lentils in an airtight container in the refrigerator for up to 3 days before assembling the salad.

Can I prep this salad ahead of time?

Yes, there are several salad ingredients that you can prep ahead of time. You can roast the veggies, cook the lentils, and make the vinaigrette ahead of time. Store those components in separate air-tight containers for up to 3 days before assembling this lentil salad recipe. We recommend waiting to assemble the salad until just before serving it.

Close up view lentil salad with roasted vegetables topped with feta cheese in serving bowl

Servings: 8 servings (6 cups total) 1x

Ingredients

For the Roasted Vegetables:

1 medium sweet potatoes (8-10 ounces), peeled and cut into ½ inch cubes (2 cups)
8 ounces Brussels sprouts, trimmed and cut in half (2 cups)
½ medium red onion, thinly sliced (1 cup)
2 garlic cloves, minced (1 tablespoons)
1½ tablespoons avocado oil or olive oil
½ teaspoon fine salt
¼ teaspoon black pepper

For the Lentils:

1/2 cup uncooked green lentils
1 ½ cups broth or water

For the Maple-Dijon Vinaigrette:

¼ cup avocado or olive oil
2 tablespoons apple cider vinegar
2 tablespoons pure maple syrup
1 tablespoons Dijon mustard
1 garlic clove, minced (1 ½ teaspoons)
1 teaspoon fresh thyme (or ¼ teaspoon dried thyme)
Pinch of salt and pepper, or to taste

For the Salad:

4 cups chopped curly kale leaves, stems removed, loosely packed
Pinch of salt
¼ cup roasted and salted pumpkin seeds
¼ cup chopped pecans, toasted (omit for nut free)
½ cup dried cherries and/or dried cranberries (we like a mix)
½ cup crumbled feta cheese (may sub goat cheese crumbles, blue cheese, or Parmesan cheese, or omit for dairy-free and vegan)

Cook Mode Prevent your screen from going dark

Make the roasted vegetables: Preheat the oven to 375℉ degrees. Add the sweet potatoes, Brussels sprouts, onion, and garlic to a baking pan. Toss with oil, salt and pepper. Roast in the preheated oven for 20-25 minutes or until slightly golden brown on the edges. Allow the vegetables to cool for 15-20 minutes before adding to the salad.
Cook the lentils: while the vegetables are roasting, cook the lentils. In a medium saucepan over medium high heat combine the lentils and broth or water. If using water, add a pinch of salt. Bring to a boil then reduce to a simmer and cook for 20 minutes or until lentils are tender. Remove from heat and allow to cool for 15-20 minutes.
Toast the pecans: Add the pecans to a small skillet over medium heat. Toast the pecans for 6-8 minutes or until pecans give off a nutty aroma, tossing occasionally to prevent burning. Remove from heat and set aside.
Make the vinaigrette: In a small bowl or small food processor, combine the oil, vinegar, maple syrup, mustard, garlic, thyme, and a pinch of salt and pepper. Whisk well to combine and set aside.
Assemble the salad: In a large bowl add the kale with a pinch of salt. Massage the kale for about 1 minute. Then add the lentils, roasted vegetables, pumpkin seeds, dried cherries and feta. Add the vinaigrette, and toss to coat. Top the salad with additional feta, pumpkin seeds, pecans, and dried cherries if you desire.

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Notes

Make-Ahead: There are several components of this salad that you can prep ahead of time. You can roast the veggies, cook the lentils, and make the vinaigrette ahead of time. Store those components in separate air-tight containers for up to 3 days before assembling this lentil salad recipe. We recommend waiting to assemble the salad until just before serving it.

Leftovers: Store leftovers in a covered container in the fridge for up to 2 days.

Nutrition Information

Serving Size: 1/8 of recipe (or about 3/4 cup)
Calories: 272
Fat: 16 g
(Sat Fat: 3 g)
Sodium: 318 mg
Carbohydrate: 25 g
(Fiber: 6 g
Sugar: 9 g)
Protein: 8 g
Cholesterol: 5 mg

Dietary

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Close up overhead view serving bowl filled with lentil salad with roasted vegetables and feta cheese

The photos in the post were taken by Monica Stevens Le.

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Jessie Shafer

Jessie is a Registered Dietitian Nutritionist living near Denver, CO where she splits her time among nearby playgrounds, typing away at her trusty laptop, and heating up her home kitchen with delicious experiments. Her best taste tester is her husband, a Denver firefighter with a well-trained palate. A former magazine editor-in-chief, Jessie has a long career in food publishing and health writing. While she once played centerfield for the Northwestern University softball team, Jessie now prefers her fitness in the way of biking up mountain passes and chasing two busy toddlers (the latter proving to be the more exhausting activity).

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Lentil Salad with Roasted Vegetables (Gluten Free) originally appeared on TheRealFoodrds.com