Red lentils have recently become one of the most popular foods, and it is no surprise. They offer countless health benefits and you can use them to make many different tasty dishes, from sauces and flatbreads to vegetable purées.
One great example of a healthy, balanced meal is a red lentil salad. The term “lentil salad” may not sound very exciting or appealing, but do not be fooled. It is a very versatile and, above all, delicious dish. Just take a look at these 5 wonderful variations.
Table of contents
Red lentils, how to cook them?
Red lentils are affordable, keep in your pantry for quite a long time and are really easy to cook. They also absorb flavours brilliantly, which makes them a perfect base for a salad.
Did you know that red lentils do not need soaking before cooking? Another reason to love them! They take about 15 to 20 minutes to cook. Simply rinse them, put them in a pan with water or vegetable stock (a bay leaf adds extra flavour) and bring to the boil. Cook until soft. But be careful not to overcook them, or they will turn mushy. That texture is not ideal for a salad.
Ta-da, the lentils are ready for your salad.
Benefits of red lentils
Red lentils offer many health benefits:
- Naturally low in fat.
- A great vegan source of protein.
- High in fibre, providing an excellent source of both soluble and insoluble fibre. Soluble fibre helps lower blood cholesterol levels. Insoluble fibre helps prevent constipation and other digestive problems, such as irritable bowel syndrome.
- High in iron and manganese as well as other important nutrients and minerals.
- Easy to digest: unlike other pulses, red lentils do not cause bloating.
- A perfect food for pregnant and breastfeeding mothers: 1 cup of cooked lentils contains 358 mcg of folate (which is needed during both pregnancy and breastfeeding).
Can you eat red lentils cold?
Yes, all of these lentil salads are best enjoyed chilled, straight from the fridge. Red lentils are always cooked first and do not need to be reheated afterwards.
1. Spicy exotic red lentil salad
This easy, healthy red lentil salad is packed with protein and other nutrients and, above all, full of wonderful flavours. A mildly spicy dressing full of delicious spices goes perfectly with the lentils and vegetables. It makes a perfect light lunch, dinner, side dish or treat for a summer barbecue or picnic. This lentil salad is sure to delight you and your loved ones, and it will keep in the fridge for a few days too.
Ingredients
For the base
- 1 cup red lentils,
- ½ red onion,
- 1 small carrot,
- ¼ cup desiccated coconut,
- ¼ cup peanuts,
- 2 tbsp coriander.
For the dressing
- 1 tbsp grated ginger,
- 1 clove garlic, crushed,
- 1 tbsp soy sauce,
- 1 tsp curry powder,
- ½ tsp chilli,
- ¼ cup olive oil,
- juice of 1 lime,
- salt and pepper to taste.
Method
Cook the rinsed red lentils until soft (about 8 minutes).
Meanwhile, mix all the dressing ingredients in a large bowl.
In another bowl, combine the cooked lentils, finely chopped red onion, grated carrot, desiccated coconut, chopped peanuts and coriander.
Pour over the dressing and stir gently. Leave the lentil salad to marinate in the fridge for at least 30 minutes, then serve.
Sprinkle the top with more chopped peanuts and chopped coriander and drizzle with lime juice. Then simply enjoy the delicious flavour of the salad.
Store the salad in an airtight container in the fridge. It will stay tasty for as long as 4 to 5 days. However, it does not freeze well, so avoid freezing it.
2. Lentil salad with vegetables
Red lentils cooked with ginger, garlic, onion, carrot, parsnip and a rich blend of fragrant spices make another tasty version of the salad. This recipe is ready within an hour. Believe us, you will fall in love with the heady aroma of spiced red lentils that fills the kitchen every time you make it.
Ingredients
- 1 onion,
- 4 cloves garlic,
- 2 tbsp fresh ginger,
- 1 jalapeño pepper,
- 1 tin tomato purée,
- 2 tbsp ground cumin,
- 2 cups red lentils, rinsed,
- 4 cups vegetable stock (+ more as needed),
- 2 carrots,
- 2 parsnips,
- juice of 1 lemon,
- butter or lard,
- salt and pepper to taste,
- chopped parsley to garnish.
Method
Heat the butter or lard in a large pan over a medium heat. Fry the finely chopped onion until translucent. Add the chopped garlic and ginger and the deseeded, chopped jalapeño. Stir for about 1 to 2 minutes. Then add the chopped carrot and parsnip and stir until everything is well combined.
Next, add the tomato purée and cumin and stir again. Finally, add the rinsed red lentils and enough vegetable stock to almost cover the vegetables. Stir and bring to the boil.
Cover, reduce the heat and simmer for 20 to 25 minutes, adding more stock as needed to keep the mixture slightly moist.
Once cooked, remove from the heat and leave to rest, covered, for 10 minutes. Add the lemon juice and stir gently.
Then serve the salad garnished with chopped parsley.
3. Red lentil salad with lemon dressing
This recipe for a healthy lentil salad packed with vegetables is ready in no time. A simple lemon dressing gives it a wonderful flavour. It is a perfect dish that you can enjoy for several days in a row. It tastes great on its own or as a side dish with other meals.
Ingredients
For the base
- 1 cup red lentils,
- 1 litre water or stock,
- zest of 1 lemon,
- 1 clove garlic, peeled and crushed
- 1 bay leaf,
- 1 to 2 sprigs fresh thyme,
- salt and pepper to taste.
For the salad
- 1 shallot,
- 1 carrot,
- 1 celery,
- 2 tbsp fresh chopped parsley,
- 1 tsp fresh chopped thyme.
Lemon dressing
- 4 tbsp fresh lemon juice,
- zest of 1 lemon,
- 1 clove garlic, crushed,
- ½ tsp Dijon mustard,
- 6 tbsp olive oil,
- salt and pepper to taste.
Method
Rinse the red lentils and cover them with water or stock. Add the lemon zest, crushed garlic, bay leaf and thyme. Bring almost to the boil, then turn the heat down to the lowest setting. Simmer uncovered for about 15 minutes.
Once the lentils are cooked, remove the bay leaf and thyme. Drain the lentils and transfer them to a bowl.
Make the dressing by mixing all the ingredients together.
Then combine the cooked lentils with the chopped shallot, carrot, celery, chopped parsley and thyme. Pour over the dressing, stir and season with salt and pepper if needed.
This salad is best chilled for a while before serving. Ideally, make it the day before.
Keep the salad well covered in the fridge for about 3 days.
4. Lentil salad with fresh herbs
Enjoy this light, fresh salad inspired by classic flavours. All the red lentils need is fresh herbs, spring onions and tomatoes. Drizzle with a light dressing of extra virgin olive oil and lemon juice, garnish with spring onions, add the aroma of mint, and a perfect lunch, dinner or side dish is ready.
Ingredients
- 500 ml vegetable stock,
- ½ cup red lentils,
- 1 cup chopped fresh parsley,
- ½ cup finely chopped fresh mint,
- 2 onions,
- 2 tomatoes,
- ¼ cup extra virgin olive oil,
- juice of 1 lemon,
- salt and pepper to taste.
Method
Bring the vegetable stock to the boil in a pan and add the rinsed lentils. Stir and cook until just slightly underdone (about 8 minutes). Drain and leave to cool for about half an hour.
Transfer the cooled lentils to a large bowl and add the chopped fresh parsley and mint. Add the chopped onion and vegetables.
Mix the olive oil with the lemon zest and juice in a small bowl. Then pour over the salad, season with salt and pepper and stir. Chill in the fridge for at least 30 minutes before serving.
Store any leftovers covered in the fridge for 2 to 3 days.
💡 Tip: If you are trying to lose a few kilos, take a look at our selection of the 15 best diet meals.
5. Curried red lentil salad with sour cream and Balkan cheese
This simple yet very tasty red lentil salad with vegetables, sour cream and curry will win you over with its distinctive flavour. It makes about 10 servings, so feel free to halve the recipe if that seems like too much.
Ingredients
- 2 cups red lentils,
- 10 cherry tomatoes,
- 5 tbsp lemon juice,
- 4 tbsp olive oil,
- 1 red pepper,
- 3 spring onions,
- ½ cup fresh parsley,
- 1½ tsp cumin,
- 400 g sour cream,
- Balkan cheese
- curry powder to taste,
- salt and pepper to taste.
Method
Cook the rinsed lentils in water or stock (ratio 1:3) for about 10 minutes. Drain the lentils and set aside.
Then transfer them to a bowl and stir in the olive oil, lemon juice and cumin.
Dice the pepper and spring onions, quarter the tomatoes and chop the parsley. Add everything to the lentils, then stir in the sour cream, diced Balkan cheese and curry powder, and season with salt and pepper to taste.
What to serve with these salads?
You can enjoy them on their own or serve them as a side dish with various meat mixtures, steaks, vegan substitutes or grilled cheeses.
Lentils are among the most popular pulses. Lentil salads do not always have to be made with red lentils, and you can swap in other varieties as you like. The advantage of red lentils is that they do not need long soaking beforehand.
