The Best Lentil Salad, Ever
I can’t believe that I haven’t posted this recipe before. With picnic season in full swing here, I suddenly realized that I’ve been keeping this unbelievable salad recipe all to myself! This dish is probably one of the most-cooked meals in my household, and in my opinion, the only lentil salad recipe you will ever need. I love it so much in fact, it’s being served at my wedding in August. Enough said.
This dish was first served to me by my fabulous friend Mia who is a phenomenal cook in her own right, and I love going to her house to eat because she has such a beautiful understanding of how to make healthy food taste amazing. She also purchases very high quality ingredients, and is not afraid to experiment in the kitchen – two qualities I admire very much.
This lentil salad recipe is no exception. The flavours of this dish are totally outstanding, yet unexpected. The ingredient list may seem a little long, but after closer inspection you’ll notice that it is mostly just spices, ten of them to be exact. It is this special combination of flavours that creates a truly remarkable salad that is lip-smackingly tasty and totally addictive.
I should also mention that this salad is the perfect picnic food, as it transports well and is a superb make-ahead meal – ten times tastier the day after! It keeps in the fridge very well for 2-3 days.
The star of the show is the delectable “Du Puy” lentil, sometimes referred to as “the poor man’s caviar”. Du Puy lentils are quite a bit smaller than green or brown lentils, and are revered for their ability to retain their shape after being cooked. Green, brown, and red lentils are great in soups because they are soft, mushy, and tend to fall apart, but those would be less-than-perfect choices for a sophisticated salad. Du Puy lentils work better in salads than in soups and stews because they tend to be a little more robust, and when cooked properly, they will retain just a little tooth. You can find these lovely legumes at any quality grocery store, natural food, or health food store, just make sure they say Du Puy – otherwise they are a French lentil knockoff. Sacré bleu!
Fill up on Folate
Lentils are one of the yummiest sources of folate (also know as folic acid) – just one cup of cooked lentils provides you with almost 90% of your daily recommended intake! And why is folate so important? You’ve probably heard about this vital vitamin in regards to pregnancy, as it is critical in the prevention of birth defects. Folate also functions to support red blood cell production and help prevent anemia, allows nerves to function properly, helps prevent osteoporosis-related bone fractures, and helps prevent dementias including Alzheimer’s disease.
Folate received its name from the Latin word folium, meaning “foliage”, so it’s not wonder that other excellent sources of folate are dark leafy greens (yum, your favorite!) – kale, romaine lettuce, spinach, asparagus, turnip greens, beet greens, mustard greens, parsley, and collards to name a few. This may explain why North American diets seem to be on the deficient end of things when it comes to this B-vitamin, as folic acid is available from fresh, unprocessed food. The good news is it is easily absorbed, used, and stored by the body. Folic acid is also manufactured by intestinal bacteria (remember those probiotics?), so if colon flora is healthy, we have another good source of folic acid.
The Best Lentil Salad, Ever
Ingredients:
2 ¼ cups (1 lb.) Du Puy lentils
1 medium red onion, diced
1 cup dried currants (you could also use raisins or other dried fruit)
1/3 cup capers
Vinaigrette:
1/3 cup cold pressed, extra virgin olive oil
1/4 cup apple cider vinegar
1 Tbsp. maple syrup
1 Tbsp. strong mustard
2 tsp. salt
2 tsp. pepper
1 tsp. ground cumin
1/2 tsp. turmeric
1/2 tsp. ground coriander
½ tsp ground cardamom
1/4 tsp. cayenne pepper
¼ tsp. ground cloves
1/4 tsp. freshly grated nutmeg
¼ tsp. ground cinnamon
Optional add-ins:
Arugula
Walnuts
Goat cheese
Fresh herbs: flat-leaf parsley, cilantro, basil
Sprouts
Crispy seasonal veggies
Directions:
1. Rinse lentils well, drain. Place in a pot and cover with a 3-4 inches of water, bring to a boil, reduce to simmer. Check lentils for doneness after 15 minutes, but they should take about 20 minutes in total. You will know they are cooked if they still retain a slight tooth – al dente! Overcooking the lentils is the death of this dish. Be careful!
2. While the lentils are simmering, make the dressing by placing all ingredients in a jar with a tight fitting lid and shake vigorously to combine.
3. Finely dice red onion – the salad is best if all the ingredients are about the same size. If using raisins, chop them roughly to make them a bit smaller, and do the same with the capers if they are large.
4. When the lentils are cooked, remove from heat, drain and place under cold running water to stop the cooking process. Once cooled slightly but still a little warm, place lentils in a large serving bowl and toss with dressing. Add other onion, capers, and currants. If using other add-ins such as herbs, greens, or cheese, wait until just before serving. Otherwise, this salad can hang out in the fridge for a couple days.
This looks (and sounds) delicious, and I haven’t used Du Puy lentils in my cooking yet. I will definitely be trying this soon!
we love lentil salads, and i’ve bookmarked this for when we are back home.
your new (to me) blog layout looks awesome!
i usually just follow through google reader so i hadn’t seen the blog header and side bar. e
just wanted to let you know it looks perfect.
fresh, simple, and classy
best,
nate
Congrats on your upcoming wedding! I’m going to have to make this very soon, it sounds so good! Then I’ll finish with a raw chocolate milkshake, yum.
This dish is absolutely amazing, perfect picnic food.
made it on the weekend (forgot the capers…oops) it was so yummy! everyone loved it! thanks!
Al dente lentils are a revelation for me! They were incredible with the nicely spiced vinaigrette. My toddler had a ton of fun nibbling on the cardamom pods and shaking the jar, so thanks for the yums and the fun!
Hi,
I came across your blog a little while ago.
Made the lentils the other day and wow, they were good. Havn’t seen DuPuy lentils yet here in Vienna, but I used beluga lentils that keep the bite too.
By the way, I also tried your sexy spring rolls with the sweet potato filling and the bean buttter … really yummy too. Thanks a lot for sharing and I look forward to your next recipes
I have been reading your other blog for awhile and I don’t know why it took me so long to click over to this one. It’s inspiring! I am going to print out lots of your recipes to try. I think my stomach will thank me for it.
The lentil salad recipe I was looking for! Délicieux!
Sarah, I have been looking for a lentil recipe that looks like I want to try it and this sounds delish! They are sooo good for you that I hope I can convince the kids to try this too! Thanx for sharing your fave!
I love lentils and capers. A girl after my own heart
I love making cold lentil salads with loads of greens. nomm nom
I must try this! I’ve convinced my partner to have one vegetarian dinner a week (to start with, anyway) and this sounds so delicious I think he’d like it! Great recipe, thanks for sharing!
I just made a lentil salad based on your recipe and it was so delicious! Thank you so much for sharing all these wonderful recipes, and inspiring others to live healthier!
I was a little skeptical about a lentil salad actually being delicious, but I can confidently say that I have now made this salad TWICE. I’ve halved the recipe both times and I quite seriously need to put aside half and put it in the fridge to stop myself consuming the whole thing in one sitting. You really weren’t kidding… it’s amazing.
I am making this salad for about the fifth or sixth time. Every time I make it I end up sending the link to your blog to a whole bunch of people because everyone goes NUTS over it. Seriously good. I have made several other recipes from your blog since and have loved them all. Keep up the amazing work!
I made this salad and the flavor from the spice blend was definitely harmonious, but slightly intense. I found that mixing it considerably with some quinoa was an excellent and, for me, necessary merge for this salad.
That is one amazing salad.
It doesnt happen often when something labeled ‘the best’ actually delivers.
I didnt have cloves. But it still worked greatly.
I agree, you didn’t lie. This is one amazing salad.
Thanks for sharing!
I wrote about my version here: http://tastespace.wordpress.com/2011/08/08/11-spice-lentil-salad-with-capers-and-currants/
Made this for lunch and it was A-AMAZING! I feel all zingy this afternoon and I think it might be something to do with all the wonderful spices that went into the dressing. Love this site more and more each day.
i adapted the best lentil salad ever into the best dolma filling ever!! took the tip of adding goats cheese, plus many sprigs of fresh herbs and served with orange or pomegranate seeds
thankyou!!
Dolma filling?!?! BRILLIANT!
xo, Sarah B
I made this lentil salad for tonight, with fresh creamy coat cheese and cilantro in addition. My husband was almost blown away and said: this is the best lentil salad ever! – I said: I know, Sarah already said so…
THANKS for sharing this wonderful recipe! – My kitchen is so much enriched by your blog, you are my BIG discovery!
Good night from Iren, who is soaking almonds for fresh milk tomorrow…
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Just made this as part of a diet drive. Wife and myself loved it! A real middle eastern twist those spices and the Le Puy lentils themselves were delicious (couldn’t ever imagine writing that!).
Many thanks.
I made this salad sometime last week and am still eating it. Tonight I roasted broccoli with olive oil, and salt, then mixed it up finely chopped with the salad. Added a squeeze of lemon and some flax oil and I was set! Best lentil salad with broccoli ever!
I made this for a school potluck recently and everyone loved it- even the somewhat elderly, diabetic (mean) security guard. Keeper. I chopped up fresh tomato and cucumber in it.
Oh Em Geeeeee! This baby rocks!!!
I added lemon and sumac and from this day forward I vow to always have some of this in my fridge
I made this salad for fathers day and it was amazing. I followed the recipe except I doubled the olive oil and spice mixture becuase it was a little dry with amounts provided. The goat cheese and celery were perfect additions. Im eating it today, on the third day, and it is even better. I served it with butter seared scallop and it was a hit!!! Next time I will increase the amount of capers, add carrots, and make it a day or two before it is to be served.
This recipe rocked my socks off! The vinaigrette is mind-blowingly good and really works with lentils. Did this one with tart dried cherries (cause I couldn’t find dried currants); added minced carrots and celery, chopped parsley, and goat cheese. Goat cheese is beautiful in this salad, and I saw someone’s comment about pomegranate seeds, which would also be amazing. Will definitely make this again!
This salad REALLY is amazing. We made it yesterday and LOVE it. THank you. Also, I am so happy I found your blog. It’s absolutely beautiful and full of wonderful information. Thank you for all the time you put into it.
THANK YOU!
I echo many of the above comments. My mother needs to eat a lot more of the ‘hardcore’ vegetarian foods for health reasons. She loved this, along with a few others delights shared on the website. The nutritional information written is also brilliant. Thanks again!
Looks great! My Mom’s lentil recipe is JUST as good and addictive!
Nancy’s Lentil Salad:
Cooked lentils (any kind will do)
Red onion, minced finely
One bunch of italian parsley, finely minced
Dressing for lentils:
minced garlic
red wine vinegar
oil
dijon mustard
a little powder ranch mix
Mix the dressing in a jar and pour over lentils, onion and parsley. Soooooo good! When she makes this I literally eat 3 cups of lentils in one sitting!!!
-Natalie Casados
Hello Sarah,
I made your lentil salad last week and it was just great!
In general, I love mixing ingredients that might at first sight seem a little exotic together, that´s why this salad absolutely suits my taste. I hadn´t thought that all the spices in the dressing work soo well together.
And congratulations to your great blog, I will get further inspiration here (and information).
Best regards,
Sarah
Holy moly. I was skeptical at first, but this dressing is dy-no-mite!! I only added 1 tsp each of salt n peppa, and was a little shy with the spices but kept up the ratio. mmmmmmmmmm so damn good! Thanks Sarah!
This was so tasty, thank you. Mmm mmm such a surprise of flavours and it goes with anything (I also home-smoked some salmon and they went very well together!).
You are not kidding when you say this is the best. I could not agree more. The flavors are dynamic without being overpowering. And it’s versatility would allow you to take it on a picnic but also dress it up with toasted nuts and crumbly cheese for a dinner party side. Lovely.
My goodness this was so darn yummy. I had to make some substitutions (green lentils, dates and balsamic vinegar) because I was missing some items. Will make again and again.
I´ve never been a big lentil salad fan- but I LOVE this and I have made it twice already, adding in red pepper and cabbage. Season´s greetings and keep up the good work!
This is now my go-to lentil salad recipe. At first I thought it was too big, but found myself eating it straight out of the salad bowl every time I passed the fridge. So glad I found your beautiful blog.
Sarah, I love your blog and I LOVE this salad. I just wanted to share my new favourite ingredient: cilantro sprouts (often available at your local health food store). They add the perfect texture and flavor.
Hi Sarah! I love your blog and I’ve made several of your recipes. I was wondering, how many servings does this make?
Amazing! I was heavy-handed with the cayenne and turmeric….threw in roasted butternut squash and the goat cheese, arugula and walnuts as suggested……divine!
well titled….it is the best, ever
thanks for this…its a new staple
Hey Sarah,
This looks amazing! Do you know about how many servings this makes?
Thanks!
Charlotte
any way I could use honey instead of maple syrup? Hmmm, I’ll give that a shot
I was skeptical about this recipe because the flavors are indeed unexpected. I would never think to pair all those spices together, but that’s what drew me in (and Sarah B.’s recipes never disappoint)!
This was so tasty. I added lots of cucumber, subbed cranberries for currants, added raw kale, and served it topped with avocado, toasted walnuts, and hemp seeds. I halved it and it made around 6 generous servings (I think); regardless, halving the recipe still makes a lot. I plan on only making the full recipe for large gatherings like parties and potlucks.
I LOVE IT!
Sarah, I love your food and this salad is just amazing. What other recipes do you have that you think are as special as this one? You’ve used the word ‘best’ very appropriately.
I’ve been so tired of green lentil soups so I wanted to make a fresh cold lentil salad w/a different type of lentil. This is the best lentil salad I’ve ever had. From the warm spices to the refreshing bite of the vinegar and capers it was perfectly balanced. I will make this my new household staple. Thanks for making me feel like eating healthy is delicious!
i’ve tried a bunch of lentil salads, and this one knocks the socks off of ALL the rest. i wasn’t sure about all the spices in the dressing, but it’s quite heavenly and perfect. i made this with 3:1 lentils:pearl barley and threw in a roasted sweet potato. then added arugula, walnuts, and goat cheese. WOW! i will be making this all summer. i’m eating it as i write this…oooh the cayenne is so nice. you’re the best, sarah!
oh, and there weren’t any red onions, so i used a shallot instead – works just great, as far as i can taste. (-:
It is truly the best! I am totally addicted to it to be honest. Today I actually used the seasoning to create my first ever lentil dip (with a bit more mustard and some oat flour), and it is still awesome!
Thank you!
This is truly the best lentil salad I’ve ever eaten. I omitted the black and red pepper for my kids’ sake, along with the capers and currants. I substituted a large, sauteed leek for the onion and added a big handful of chopped cilantro at the end. It was fabulous for dinner, served over warm farro with a squeeze of lemon. My daughters devoured it and took the leftovers to school for their lunch today.
Love your blog!
Thank you for sharing. This is a great dressing and I have to say the best lentil salad ever.
This was LOVELY! Loved the dressing but may cut the salt next time. Loved the capers! I used raisins which I chopped finely. I added chopped red pepper and served on a bed of arugula and pea shoots with feta on top for dinner last night. I had some of the lentil salad for lunch today and it was even better! What a keeper! And such wonderfully healthy spices too!
DELICIOUS!!!! I’m so glad there is so much of it left, so we can enjoy this over and over for the next few days! The tip of my tongue is still tingling from the amazing blend of spices. Absolutely mouth-watering.
I opted for raisins in the place of currants, and before serving added arugula, goat cheese, and walnuts. AMAZING! Thank you for sharing!!
Thanks so much for this recipe. I followed it exactly…and it was DELICIOUS, FANTASTIC!
Very delicious!!! So happy to have discovered this recipe. Even my lentil skeptic husband enjoyed – bonus! Thanks for sharing.
This is the perfect recipe for lentils. Very tasty and blends well with other salads, I had some chickpea salad and beets and apple salad with in over greens with a lovely slice of home made rustic Tuscan bread drizzled with my best olive oil and a touch of sea salt: All consumed alfresco on a beautiful sunny afternoon while gazing out at the sparkling waters of the lake.
Nick
This recipe has literally changed my life!! I love it. It has been a saviour for lunches on the go in a city where sandwiches/anything-fried seems to be the only option. And on long journeys when service station food is all there is…I just whip out my lentil salad and feel a bit smug that I’m not chomping on vending-machine rubbish or fast food. Winner!
I’m not a massive onion fan so I leave out the red onion and add walnuts and sunflower seeds.
I came across this receipe on Buzzfeed yesterday and after work I tried it. I exchanged the du puy lentils for red ones, cooked them until they were al dente and then mixed them with the dressing. I also added some dried dates and will probably add an apple, too, but the salad, as it is, is really delicious! Thanks for the receipe!
Love this recipe– the vinaigrette is so fragrant, and I love the combination of the sweetness of the raisins with the flavors in the dressing and onions and substance of the lentils. Like many others have said– this will be my go-to lentil salad recipe in the future. Delicious!