Summer Lentil Vegetable Salad

Crunchy summer vegetables finely diced and stirred through cooked lentils and chickpeas with a Mediterranean dressing.

  • Serves 4
  • Cooks in 20 min
  • Prep time 15 min
  • High Fibre

    High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.

  • Anti Inflammatory

    Recipes have ingredients with anti-inflammatory nutrients and avoid common inflammatory foods like sugar, gluten, dairy and processed food. A whole food diet rich in anti-inflammatory foods can help relieve symptoms of inflammation within the body. Inflammation is at the root of most disease = dis-ease.

  • Heart Healthy

    Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.

  • Vitamins Minerals
  • Plant Protein

    Recipes with plant protein-rich ingredients.  Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

Ingredients

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Salad

  • 2 cups puy lentils cooked = 1 cup raw
  • 1 can chickpeas - 1 ½ cups | 15oz | 425g
  • 1 cucumber - fine diced
  • 1 bell pepper - fine diced
  • 1 carrot - fine diced
  • 4 radishes - fine diced
  • 1 cup cherry tomatoes - cut in half

Dressing

  • 4 tbsp e.v. olive oil
  • Juice 1 lemon | 3 tbsp balsamic vinegar
  • 2 tbsp parsley - fine chop
  • 1 garlic clove - fine diced
  • ½ tsp oregano | Italian herbs
  • ½ tsp salt | seaweed
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Method

Summer Lentil Vegetable Salad

 

COOK LENTILS in 4 cups water, boil, and simmer for about 20 mins until cooked but firm, not mushy—drain and cool. Drain and rinse chickpeas if using a can.

 

WASH + DICE all the vegetables about the same size as a chickpea—a good chance to hone your knife skills.

 

MIX all ingredients in a bowl.   

 

DRESS with 4-6 tbsp Mediterranean dressing. Taste and adjust seasoning.

 

SERVE with Wombok Cabbage Salad or Red Cabbage Salad or Crispy Lettuce.  

 

Dressing
MIX 
all dressing ingredients in a bowl or shake in a jar with a lid. Taste & adjust seasoning to taste.

Chef Hat Icon Serving Ideas

Top with nuts, seeds, olives, cheese, avocado.
with Rocket | Arugula
fresh pea tendrils, spinach, baby kale, mixed baby greens, lettuces, herbs.

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

SWAP LENTILS + CHICKPEA for cooked rice, quinoa, cannellini beans, black lentils, pinto, adzuki, black beans, and black-eyed peas, tofu.

 

ADD sliced snap peas, snow peas, cucumber, asparagus, green beans, summer squash, scallions, red onion, shallot.

 

ADD nuts & seeds,

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