How to Whip Up a Quick and Healthy Lentil Salad in Minutes

Finding healthy and quick meal options can sometimes feel overwhelming. But a delicious lentil salad is both nutritious and simple to prepare. It's the perfect choice for busy individuals seeking better meal alternatives. This easy lentil salad recipe is packed with flavor and can be made in less than 30 minutes. Let’s get started!

Servings: 4

Time to Prepare: 15 minutes

Ingredients You'll Need

Before diving into the preparation, gather these fresh ingredients for your effortless lentil salad:

• 1/2 cup canned or cooked lentils

• 1/3 cup whole wheat couscous

• 1/3 cup water (to cook the whole wheat couscous)

• 2 tbsp lemon juice

• 2 tbsp vinegar (red wine or apple cider work well)

• 1 tbsp sumac

• 1/2 tomato, diced

• 1/2 onion, finely chopped

• 1/2 English cucumber, diced

• Drizzle of olive oil for flavor

  
  

With these ingredients handy, you're ready to create a delightful, nutrient-rich salad.

Cooking the Couscous

Start with the whole wheat couscous. In a small saucepan, bring 1/3 cup of water to a boil. Add the whole wheat couscous, cover the pan, and remove it from heat. Let it sit for about 5 minutes to absorb the water. Afterward, fluff the couscous with a fork. Drizzling a touch of olive oil enhances its flavor. Whole wheat couscous adds about 6 grams of fiber and 5 grams of protein per serving, making it a healthy choice.

Mixing the Ingredients

While the couscous is soaking, it’s an excellent time to prepare the other salad ingredients. In a large mixing bowl, combine the cooked or canned lentils, diced tomatoes, finely chopped onion, and diced cucumber. These fresh ingredients offer a refreshing mix of flavors and textures. Lentils are especially beneficial, providing around 18 grams of protein per cup and being high in iron and folate.

Adding the Dressing

For a tangy dressing, mix 2 tablespoons of lemon juice, 2 tablespoons of vinegar, and sumac in a small bowl. This dressing not only enhances the salad's flavor but also adds a healthy dose of acidity. Pour the dressing over your lentil mixture, then add the prepared couscous.

Final Touches

Gently combine everything until well mixed, ensuring the flavors meld seamlessly. Taste and adjust the seasoning as necessary, perhaps adding a pinch of salt or pepper.

Serving Suggestions

This hearty lentil salad can stand on its own as a main dish or be served alongside grilled chicken, fish, or even a hearty vegetable soup. Its versatility makes it an excellent addition to any meal, providing a robust source of protein and fiber. It's especially great for meal prep: the salad stays tasty for up to three days in the refrigerator, making it easy to whip up a batch for lunch or dinner.

Enjoying Your Creation

Making this easy lentil salad not only saves you time but also contributes to a healthier lifestyle with minimal effort. The combination of lentils, whole wheat couscous, and fresh vegetables creates a satisfying dish that bursts with flavor. Enjoy crafting this meal, and soak in the goodness it brings to your plate!