Fresh Lentil Salad with Avocado & Herbs
This refreshing lentil salad is packed with crunchy vegetables, creamy avocado, and fresh herbs, all tossed in a zesty mustard-lemon dressing. It’s light yet filling, perfect for hot weather lunches, picnics, or as a colorful side dish.
Servings: 4
Ingredients
For the dressing
- 4 tablespoon(s) light oil (such as canola or vegetable)
- 1 teaspoon(s) wholegrain mustard or Dijon mustard
- ½ lemon zest and juice (about 2 tablespoons / 30 ml juice + ½ teaspoon zest)
- Salt and black pepper to taste
For the salad
- 1 small red onion thinly sliced
- 1 1/2 cup(s) (1 15 oz/425 g can) cooked brown lentils
- 1 medium cucumber diced
- 7 oz grape or cherry tomatoes quartered (1 1/4 cups)
- 1 yellow or red bell pepper chopped
- 2 tablespoon(s) fresh parsley
- 2 tablespoon(s) fresh mint finely chopped
- 1 avocado cubed
Instructions
- Mellow the onion: Place the sliced red onion in a bowl of ice water for 10–15 minutes to soften its sharpness. Drain well.
- Make the dressing: In a small bowl or jar, whisk together the oil, mustard, lemon juice, lemon zest, salt, and pepper until emulsified.
- Mix the salad: In a large bowl, combine the cucumber, tomatoes, bell pepper, parsley, and mint. Add the lentils and drained onion. Pour over the dressing and toss gently to coat.
- Add avocado: Just before serving, fold in the avocado cubes.
- Rest: Let the salad sit for 10–20 minutes at room temperature to allow the flavors to meld. Serve chilled or at room temperature.
Notes
Oil-Free Option: Replace the oil with 2–3 tablespoons (30–45 ml) aquafaba (liquid from a can of chickpeas) or simply add extra lemon juice for a lighter dressing.
Lentil Options: Use jarred, canned, or freshly cooked lentils. Green or French lentils hold their shape best.
Make Ahead: The salad (without avocado) can be made up to 1 day ahead. Add avocado just before serving to prevent browning.
Extra Flavor: Add capers or chopped sun-dried tomatoes for a briny kick.
Serving Idea: Pair with crusty bread, stuff into pita pockets, or serve alongside grilled veggies.
Nutrition
Serving: 1 serving (recipe makes 4 servings) | Calories: 347kcal | Carbohydrates: 31g | Protein: 11g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 15g | Sodium: 14mg | Potassium: 904mg | Fiber: 13g | Sugar: 7g | Vitamin A: 1740IU | Vitamin C: 65mg | Calcium: 56mg | Iron: 4mg
Find it online:
https://www.easyveganmealplan.com/recipe/fresh-lentil-salad-with-avo-herbs/