A lentil salad might not sound like the lunch you look forward to all day, but this one is.
It starts with French lentils tossed in a warm dressing of gently fried shallots, garlic, pine nuts, and lemon zest, so every bite is aromatic instead of just dutifully healthy. Then come the fresh herbs and arugula nuts to round it out.
It comes together in 30 minutes with no fancy techniques, which makes it a reliable backpocket meal and one of my favorite things to meal prep ahead of busy weeks.
And there’s no wrong season for it. It’s substantial enough for winter (and easy to make heartier with leftover roasted veg), but bright enough to belong on a summer table. Try it once and you might just start making it every week.
This one’s on repeat in my house 🔁
With over 175k views, this video was a hit on my YouTube channel. I hope you love it just as much! Plus, my onion goggles make a rare appearance. Trust me, you don’t wanna miss it.
Ingredient notes
- French green lentils: AKA “Puy lentils.” They’re my preferred lentil here because they hold their shape and have a tender yet firm texture when cooked—no mushiness!
- Shallots & garlic: You’ll sauté these two classic aromatics with the nuts to build a savory, subtly sweet depth of flavor in the oil that dresses the lentils.
- Pine nuts: They’re a showstopper in this salad, as the brief toast in oil enhances their natural flavors and infuses the dressing with a rich nuttiness.
- Seasonings: Lemon zest, chile flakes, and flaky sea salt join forces to give this salad its uniquely zesty brightness.
- Arugula: Leafy greens bulk up the salad while sneaking brain, skin, and gut-healthy nutrients into your diet.
- Herbs: For freshness, flavor, and dimension, I use a mixture of parsley, basil, and mint, but feel free to use only one herb, or a dynamic duo like dill + parsley or cilantro + mint.
Customize and substitute:
Can’t find french green lentils? Black beluga lentils are the next best option. Can’t find either? Use regular green or brown lentils—but only cook them until al dente to avoid a mushy salad.
No shallots? Half of a small or medium yellow onion works great.
Nut allergy? Use a mixture of roasted pepitas and sunflower seeds, or even sesame seeds.
Pine nuts too pricy? Use another nut like almonds, pistachios, or walnuts—just make sure to roughly chop them first.
Not into arugula? Use any salad green you love or what’s in season: baby kale, massaged mature kale, watercress, mesclun, or romaine would all be great here!
Want more veggies? There are loads of ways to customize this salad!
Step-by-step instructions
To cook the lentils, bring a saucepan full of salted water to a boil, then add the lentils, bay leaf, and freshly cracked pepper.
Simmer until the lentils are al dente, then drain.
Meanwhile, saute the shallots and garlic over medium heat. Cook until the shallots are just starting to get some color.
Add the pine nuts to the pan. The heat will bring out their natural oils, bringing a beautiful nutty flavor to the salad that you wouldn’t get from raw nuts.
Now stir in the lemon zest, chile flakes, and flaky salt. Toss for 30 seconds, then transfer the mixture to a bowl to prevent them from cooking further.
While the lentils are cooking, chop the fresh herbs.
Add the cooked lentils to the bowl with the aromatic oil. Toss with salt and pepper, then add the vinegar, lemon juice, and fresh herbs. Toss it all together and adjust the flavor to your taste.
To finish, add the fresh arugula and use tongs to incorporate them into the lentil salad. Season with a little salt and pepper as needed, then serve!
Tips for making this recipe
This is no time for dried herbs
The fresh herbs are a sneaky star of the show here, delivering freshness, color, as well as textural and flavor nuance. Dried herbs won’t do much here—save them for another recipe.
Supercharge your lentils with flavor
As I mention in my YouTube video, 3 Delicious Lentil Recipes, one of my favorite ways to infuse cooked lentils with dynamite flavor is to add flavoring agents to the cooking water.
Salted water + a bay leaf do the trick in this recipe, but feel free to get creative and add chopped shallots, black pepper, fresh thyme or rosemary, carrots, celery, or garlic cloves.
Don’t overcook the lentils
Keep an eye on the lentils and only simmer them until they’re al dente (tender but with a bite). Salads need texture, not mushiness!
Add the greens at the end
Give the lemon-and-herb-dressed lentils a few minutes to cool before tossing them with the salad greens. This way, the heat of the cooked lentils won’t cause the arugula to wilt.
Customize this salad!
Don’t be afraid to make this one your own! A few ideas:
Tailor the spice to your liking by playing with the amount of Aleppo pepper or red pepper flakes.
Substitute the champagne vinegar for red wine vinegar, apple cider vinegar, more lemon juice, or any type of vinegar you prefer (distilled white vinegar will work, but use less, ½ to 1 tablespoon, as it’s harsher in flavor).
Bulk it up with more vegetables. In winter, fold in roasted sweet potatoes / butternut squash / cauliflower. For warmer weather, toss in shaved carrot ribbons or quartered cherry tomatoes.
Jazz up the flavor with a drizzle of basil pesto, or a spoonful of tzatziki or tahini sauce.
For a quicker alternative, skip sauteing the garlic and shallots in olive oil and instead toss the cooked lentils with my Red Wine Vinaigrette. Fold in the fresh herbs and arugula before serving (skip the vinegar, as there’s vinegar in the vinaigrette).
I love a composed salad, and if you do too, try my Mediterranean Chickpea Salad, Edamame Salad with Sesame Dressing, or The Best Quinoa Salad. Is the weather cool where you live? Check out my fall/winter-ready Roasted Pumpkin Salad with Balsamic Vinaigrette.
Frequently Asked Questions
You can be creative when thinking about how to serve lentil salad. For a healthy and filling meal, pair it seeded multigrain bread or sturdy crackers for scooping. You can even scoop the lentils and greens over a creamy dip, like homemade hummus or the lemon yogurt sauce from my Broccoli and Za’atar Chickpeas recipe.
You can use canned lentils if you’re short on time, but cooking dried lentils yourself is the way to go when it comes to achieving the best flavor and texture.
Yes, the lentils and aromatic oil can be made ahead of time and stored in separate containers in the fridge. When it’s time to serve, toss them together along with the fresh herbs and arugula.
Transfer the leftover salad to an airtight container and store it in the fridge. It will stay fresh for 3 to 4 days.
If you love this Mediterranean lentil salad, please be sure to leave a rating and review below! It’s always much appreciated 🙂 And tag me on Instagram – I love seeing your feedback!
Introducing
Big Vegan Flavor
Techniques and 150 recipes to master vegan cooking.
Mediterranean Lentil Salad
Ingredients
- 1 cup (200g) French green lentils or Black Beluga lentils (See Note 1)
- Kosher salt + freshly cracked black pepper
- 1 bay leaf
- ¼ cup (56g) extra virgin olive oil
- 2 medium shallots, thinly sliced
- 5 cloves garlic, thinly sliced
- ½ cup (~70g) pine nuts, or chopped almonds or pistachios (See Note 2)
- 2 medium lemons, zested + 2 tablespoons of the juice
- 2 teaspoons Aleppo pepper (or ½ teaspoon red pepper flakes; half for mild heat)
- Heaping ½ teaspoon flaky sea salt
- 1 to 1 ½ tablespoons champagne vinegar (or red wine vinegar), more as needed
- 1 ½ cups (~24g) fresh soft herbs such as basil, mint, parsley, and/or cilantro, chopped (See Note 3)
- 3 cups (40g) arugula
Instructions
- Cook the lentils. Fill a medium saucepan with water and generously salt, as you would salt cooking water for pasta. Once the water is boiling, add the lentils, bay leaf, and a few rounds of black pepper.
- Reduce the heat to simmer and maintain a simmer for 17 to 20 minutes, or until the lentils are al dente (tender but with a bite). When the lentils are al dente, drain them over a colander and discard the bay leaf. Shake the colander a few times to get rid of water.
- While the lentils cook, heat the olive oil in a large frying pan over medium heat. Once warm, add the shallots and garlic with a pinch of salt. Cook for 3 minutes, or until shallots are just starting to get some color.a. Add the pine nuts and cook, stirring from time to time, for 4 to 6 minutes, or until garlic is just turning golden brown around the edges and the pine nuts are toasted and nicely browned.b. Add lemon zest, chile flakes, and flaky salt, and cook for 30 seconds, tossing frequently. Take off heat immediately and pour into a large bowl to stop cooking.
- While the lentils cook, chop the fresh herbs.
- Add the lentils to the aromatic oil, season with ½ teaspoon kosher salt, black pepper to taste, and toss well. Add the vinegar (starting with 1 tablespoon), 2 tablespoons lemon juice, fresh herbs and toss well to combine.
- Now add the arugula and toss together with tongs to just gently wilt. Season the salad with salt and pepper if needed.
Video
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Love this? Leave a rating below!Recipe: Nisha Vora / Rainbow Plant Life | Photography: Megan Morello
I was worried about how I’ll be getting enough protein in a day on my strength training journey as a vegan, but with high protein and on top of that delicious dishes like this I am no longer worried at all! Thank you for sharing this simple and amazing dish with us Nisha!
Woohoo, those words are music to our ears, Kaiya!
You should take a look at our tofu, bean and lentil recipe roundups for some more inspiration!
My favorite high protein recipe on this site is by far the tofu scramble.
We hope you get the chance to try even more tasty meals from RPL! 🙂
I loved this salad so much, I had to make it again right away! Delicious fresh or as leftovers for lunch …so much flavor! I used basil and parsley for the herbs, and the toasted pine nuts are amazing. Thanks for another winner!
Yes!! This was amazing in my opinion and I loved the heat from the Aleppo peppers! I never knew I could love lentils so much. The french ones are truly king. Thank you so much for sharing : D
We’re over the moon to hear you enjoyed the recipe, Mallory. Thanks for your kind words!
I made this today as a quick light Sunday supper. I have never used the green lentil in my cooking. I only boiled for 15 minutes and I was glad as I think they would have been too soft otherwise. Very tasty. I do not think it is a stand alone dish for a meal. Rather a good side dish.
I will be mixing it with couscous for tomorrow’s lunch
We’re happy to hear you enjoyed the salad, Alex!
Another 5 star recipe.
I made this yesterday, had it fresh for lunch, then again for supper as left overs.
Really, really good salad.
I don’t know if the lentils were French – I asked them, “Comment allez vous?” which is about all my French, but they didn’t respond. They did take 20 minutes to get to al dente, so maybe.
The usual complaint – it always takes me so long to round up the mice and get them in place (mise en place)
I used mint & cilantro for herbs. Very good choice, except I was trying to pluck the leaves off and measure their weight as I went. The scale kept shutting itself off. Much better choice is to get them all off the stems, then weigh, then chop. So much I don’t know about cooking! That’s why I come to “Nisha’s cooking class” – to learn. And to eat amazing food.
I worried a bit about the shallots – I wasn’t sure they’d break up well enough, but they did fine, though one looked kind of “bad” when I finished peeling it, so I only ended up using 1 instead of 2.
Also, I didn’t have red wine vinegar. I had red cooking wine and balsamic vinegar, so I used the balsamic.
LOL Thanks for the lovely review, Ken! So great to hear you truly enjoyed the recipe. And thank you for sharing your experience!
This was absolutely delicious! Easy, filling and so tasty 🙂 I used ingredients I had at home – beluga, wallnuts, red onion and added more greens as I had them in my fridge and it was absolutely amazing. Thank you! 🙂
We appreciate your feedback and support, Adela. Thank you for leaving a review!
Just made this – loved it!! … I’m always so-so about lentils … But maybe that’s because I hadn’t used french green lentils – sooooooooo yummy … I was wondering if you just ate the left overs cold, or had any suggestions on what you did … (I’m not much of cook so don’t know all the tricks that there might (or might not be) for left overs on a dish like this! : ) … Thanks!! (I’m replying five stars on this recipe. Very tasty)
Hi Marcy, happy to hear you enjoyed the salad! And yes, the leftovers are best eaten cold! Reheating the arugula and herbs would likely not turn out well.
I put my left overs in the microwave for 25 seconds – just enough so they weren’t cold.
I made a half recipe and it was sooooo good! Thank you! I really enjoyed having it with hummus and pita chips!
Hi Lisa, we’re thrilled to hear you enjoyed this recipe! Next time, would you mind leaving a rating alongside your review? Star ratings are big help to readers who are thinking of making the recipe. Thanks!
Recipe was delicious! Very different from any salad I’ve ever tasted or created.
We’re happy to hear this recipe changed your mind about salads, Rebecca! 🙂
A winner: simple and tasty. I’ve just eaten the “leftovers” today and it’s just as good, if not better. I used the ingredients I had to hand i.e. puy lentils, walnuts and a red onion, but otherwise kept to your original recipe.
P.s. I can recommend your salad e-book to everyone, not just the recipes, but the recommendations on matching dressings and other tips.
Your positive feedback is the best reward for our hard work. I’m a huge fan of the salad ebook as well, it’s so helpful! Thanks, Tony!