Black Lentil Salad

Discover the vibrant flavors of the Mediterranean with this Black Lentil Salad. Combining earthy beluga lentils with caramelized roasted vegetables and a zesty lemon dressing, this dish is a powerhouse of nutrition and taste. Whether enjoyed as a protein-packed main or a hearty side, its beautiful colors and diverse textures make it a standout addition to any table.

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The key to this recipe is the contrast between the firm, caviar-like black lentils and the sweetness of the roasted peppers, zucchini, and carrots. A simple whisked dressing of lemon and Dijon mustard ties everything together with a bright, acidic finish.

Ingredients

• Lentils: 1 cup (200 g) dry black lentils (Beluga lentils), rinsed; 3 cups (720 ml) water; 1 bay leaf; ½ tsp salt.
• Roasted Vegetables: 1 medium red bell pepper, diced; 1 medium zucchini, diced; 1 small red onion, cut into wedges; 1 medium carrot, diced; 2 tbsp olive oil; ½ tsp dried thyme; ½ tsp salt; ¼ tsp black pepper.
• Salad Additions: ½ cup (80 g) cherry tomatoes, halved; ¼ cup (30 g) crumbled feta cheese (optional); 3 tbsp chopped fresh parsley; 2 tbsp toasted pumpkin seeds or sunflower seeds.
• Lemon Dressing: 3 tbsp extra-virgin olive oil; 2 tbsp fresh lemon juice; 1 tsp Dijon mustard; 1 small garlic clove, minced; ½ tsp honey or maple syrup; ¼ tsp salt; ⅛ tsp black pepper.

Instructions

Step 1: Preparation

Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper for easy cleanup.

Step 2: Cook the Lentils

In a medium pot, combine the rinsed black lentils, water, bay leaf, and ½ tsp salt. Bring to a boil, then reduce heat and simmer uncovered for 20–25 minutes. Ensure they are tender but still hold their shape. Drain, discard the bay leaf, and let cool slightly.

Step 3: Roast the Vegetables

Toss the diced bell pepper, zucchini, red onion wedges, and carrot with 2 tbsp olive oil, thyme, salt, and black pepper. Spread them evenly on the prepared baking sheet and roast for 20–25 minutes, stirring once, until the vegetables are tender and lightly caramelized.

Step 4: Prepare the Dressing

In a large mixing bowl, whisk together the extra-virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic, honey or maple syrup, salt, and pepper until emulsified.

Step 5: Assemble the Salad

Add the cooked lentils, roasted vegetables, cherry tomatoes, fresh parsley, and toasted seeds to the bowl with the dressing. Toss thoroughly to ensure every ingredient is well-coated.

Step 6: Finishing Touches

Sprinkle the salad with crumbled feta cheese if using. Serve while warm or at room temperature for the best flavor profile.

Zusatztipps für die Zubereitung

To ensure success, use a medium pot for the lentils and a large mixing bowl for the final toss. Be careful not to overcook the lentils; they should have a slight bite similar to al dente pasta. For maximum flavor, use a whisk to fully emulsify the dressing before adding the other ingredients. This recipe contains mustard and seeds, which can be omitted to accommodate specific allergies.

Varianten und Anpassungen

This recipe is highly versatile. For a vegan-friendly version, simply omit the feta cheese or swap it for a plant-based alternative. You can also experiment with other roasted vegetables like sweet potato or eggplant. If you want to add more greens, tossing in a handful of baby spinach or arugula just before serving adds a fresh, peppery note.

Serviervorschläge

This salad is substantial enough to be a main dish, providing approximately 320 calories and 13g of protein per serving. For a more indulgent meal, it pairs excellently with grilled chicken or pan-seared salmon. It can be served immediately while the roasted vegetables are still warm, or prepared in advance and served at room temperature.

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Enjoy this wholesome Black Lentil Salad as a colorful centerpiece for your next meal. With its balance of healthy fats, fiber, and protein, it is as nourishing as it is delicious.

Recipe FAQs

→ Can I use other types of lentils instead of black lentils?

Yes, you can substitute with green or brown lentils, though cooking times may vary slightly. Black Beluga lentils hold their shape exceptionally well and provide a firmer texture, making them ideal for salads.

→ How should I store leftover black lentil salad?

Store in an airtight container in the refrigerator for up to 4 days. The flavors often improve after a day as the lentils absorb the dressing. Bring to room temperature before serving for best flavor.

→ Can I make this salad ahead of time?

Absolutely. Prepare all components up to 2 days in advance and store separately. Combine and dress just before serving, or dress early and refrigerate for marinated flavors. Add fresh herbs and feta just before serving.

→ What can I use instead of feta cheese for a vegan version?

Omit the feta entirely or use plant-based feta alternatives. You can also add nutritional yeast for a savory flavor, or top with marinated tofu cubes for added protein and texture.

→ How can I add more protein to this salad?

The lentils already provide substantial protein, but you can add grilled chicken, salmon, hard-boiled eggs, or chickpeas. For plant-based options, try tempeh, extra nuts, or hemp seeds.

→ Can I roast the vegetables in advance?

Yes, roasted vegetables can be prepared up to 3 days ahead and refrigerated. Reheat gently or use at room temperature. This makes assembly quick and convenient for meal prep.