Lentil Salad Recipe

Flavored with garlic, cumin, cilantro and lemon, this Lentil Salad is a wonderfully satisfying side dish that you can enjoy warm or chilled.

I have always been a big fan of lentils. They are delicious, easy to prepare and have a really lovely texture.  Lentils also absorb any flavor you throw at them, so you can prepare them in a myriad of ways.

In this recipe, green lentils are simmered with garlic, jalapeno, cumin, cilantro and fire-roasted chopped tomatoes.  Lemon juice is added at the end to brighten everything up.  These lentils are savory and punchy.  I love to prep a batch of these lentils on Sunday to enjoy as an side dish throughout the week.  Continue reading for the recipe.

Just an FYI - I am not a medical professional or a dietitian.  The technical information provided in this article is based on research that I’ve done (see sources).  I do struggle with depression and anxiety, and I’ve managed to get both under control with the help of medication, exercise and changes to my diet.

Lentils are a nutritional powerhouse, packed with plant-based protein and fiber that help support steady energy and overall metabolic health. Thanks to their low glycemic index, they digest slowly and promote more stable blood sugar levels.  This may help prevent the energy crashes that can impact mood. 

Oh and they’re also rich in prebiotic fiber, which nourishes beneficial gut bacteria. A growing body of research suggests that a healthy gut microbiome plays a role in regulating inflammation and is closely connected to brain health through the gut–brain axis. Eating more fiber-rich foods (like lentils) may support not just physical health, but also mental well-being.

Looking for some other lentil recipes?  Try these:

Instant Pot Red Lentil Soup

Tomato and Lentil Salad with Feta and Herbs

Coconut Red Lentil Soup

Spring Lentil Salad with Asparagus and Burrata

French green lentils and black Beluga lentils are two of my favorite varietals. They are both beautiful and delicious, but they can also be very expensive.  I always have a bag of brown lentils in my pantry as a more affordable option that’s perfect for weekly meal prep.  I like to save the fancy lentils for a special occasion or if I’m preparing a lentil dish for a dinner party.

Lentil Salad

by Brandon

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Side Dish

Servings 8 servings

Ingredients

  

1x2x3x

• ¼ cup olive oil
• ½ yellow onion, finely chopped
• Kosher salt
• 3 garlic cloves, minced
• 1 jalapeno, seeds removed and finely chopped
• 1 teaspoon ground cumin
• 1 pound cooked lentils (green or brown are great here)
• 1 can fire roasted chopped tomatoes (with juices)
• ½ cup chopped fresh cilantro or italian parsley
• 2 tablespoons lemon juice, plus more to taste
• Freshly ground black pepper

Instructions

 

• Warm olive oil in a medium saucepan over medium heat. Add onion and pinch of salt and cook, stirring occasionally until tender and translucent (about 5 minutes). Stir in garlic, jalapeno and cumin and cook for 2 minutes more.
• Stir in cooked lentils, chopped tomatoes with juices and another pinch of salt, stirring to combine. Cook, stirring occasionally, until slightly reduced (about 10 minutes). Stir in chopped cilantro, lemon juice and several turns of black pepper. Season to taste with more salt, pepper and lemon juice.
• You can enjoy this lentil salad immediately, at room temperature or chilled! If eating straight from the fridge, you may need to adjust seasonings.

Keyword lentil salad

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Brandon

I’m Brandon: food explorer, recipe curator, cocktail shaker, dessert lover. Kitchen Konfidence is how I document my time spent in my favorite space, the kitchen. Did you make a recipe? Tag @brandiego on Instagram so I can see the how it went!