Arugula Lentil Salad From Heaven (12 Min, Vegan)

Arugula Lentil Salad with easy to find ingredients. It’s simple, tasty, vegan and really healthy!

Arugula and Lentil Salad with easy to find ingredients. It’s simple, tasty, #vegan and really healthy! |

When Howie first told me he’d just tried an awesome new recipe I fully believed him – but my heart sank when he told me it was an Arugula Lentil Salad.

Not because it’s a salad – we’ve made some wicked ones – but because of the arugula.

‘What the buggery is arugula?’ I asked myself. And where would I find such an exotic ingredient in Hamburg?

A quick google told me all I needed to know – this alluring sounding ingredient is none other than rocket (or rucola) in disguise! That’s right, plain old rocket. Easy to find, even easier to eat.

Perhaps it’s ‘cos I’m British that I’d never heard it called that – but we decided to keep the name as it sounds cool anyway.

Whatever the name, this is a really simple, classic dish. It’s very easy to prepare, with just a few ingredients – and follows the ‘less is more’ theme.

The taste lingers on the side of nutty and salty, and is very much one for lovers of savoury.

If you can’t resist, then add some raisins and a drop of honey/agave nectar. See what you think.

Health Benefits – Arugula Lentil Salad

Cashews, lentils, arugula. Not a bad list as health goes, really.

Cashews have some amazing properties, including lowering the risk of death through heart and cardiovascular disease, preventing gallstones, helping your bones to grow, and even acting as an antioxidant.

That’s impressive already and it doesn’t end there – check out this ‘cashew’ link for some more brilliant benefits.

Lentils are really no slouch either. They’ll boost your iron and fibre and protein levels, stabilise your blood sugar, and even fight against diabetes and digestive problems. See here for more wonderful details.

We’re certainly not perfect, and while we’re not there yet we do really believe that veganism is a great step forward.

This recipe is just another one of many, many tasty recipes that are quick, healthy and taste great – without animals.

Wanna know something nuts? The cashew isn’t really a nut…it’s a seed. Really.

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5 from 6 votes

Arugula Lentil Salad From Heaven

High protein, iron and fibre in exotic Arugula and Lentil Salad that’s healthy and vegan. Only 12 minutes to make with easy to find ingredients.
Course Salads
Cuisine Vegan
Time 12 minutes
Prep Time 5 minutes
Cook Time 7 minutes
Total Time 12 minutes
Servings 2
Calories 663kcal


  • ¾ cups cashews (¾ cups = 100 g)
  • 1 onion
  • 3 tbsp olive oil
  • 1 chilli / jalapeño
  • 5-6 sun-dried tomatoes in oil
  • 3 slices bread (whole wheat)
  • 1 cup brown lentils, cooked (1 cup = 1 / 15oz / 400 g)
  • 1 handful arugula/rocket (1 handful = 100 g)
  • 1-2 tbsp balsamic vinegar
  • salt and pepper to taste



  • Roast the cashews on a low heat for about three minutes in a pan to maximize aroma. Then throw them into the salad bowl.
  • Dice up and fry the onion in one third of the olive oil for about 3 minutes on a low heat.
  • Meanwhile chop the chilli/jalapeño and dried tomatoes. Add them to the pan and fry for another 1-2 minutes.
  • Cut the bread into big croutons.
  • Move the onion mix into a big bowl. Now add the rest of the oil to the pan and fry the chopped up bread until crunchy. Season with salt and pepper.
  • Wash the arugula and add it to the bowl.
  • Put the lentils in too, and mix them all around. Season with salt, pepper and balsamic vinegar. Serve with the croutons.
  • Super tasty!


Nutrition Facts
Arugula Lentil Salad From Heaven
Amount Per Serving (317 g)
Calories 663 Calories from Fat 369
% Daily Value*
Fat 41g63%
Saturated Fat 7.3g46%
Trans Fat 0.3g
Sodium 494mg21%
Potassium 474mg14%
Carbohydrates 64g21%
Fiber 17.5g73%
Sugar 13.4g15%
Protein 25g50%
Vitamin A 400IU8%
Vitamin C 33.8mg41%
Calcium 100mg10%
Iron 7.2mg40%
* Percent Daily Values are based on a 2000 calorie diet.

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  1. A beautiful combination of ingredients! I should eat more lentils, this salad would be a great way to add them to my diet.

  2. Yum, this sounds (and looks) delicious Howie. I’ll definitely have to give this a try 🙂 Best of luck to you and Dave.

  3. Garten-Senfrauke :). Ihr bildet eure Zielgruppe. Wahrlich ein Gaudi. Anyway, ihr Lieben, das Rucola Rezept ist toll (und möglicherweise besser als Brot und Wasser. Obwohl ich Wasser wirklich zu schätzen weiß). Fühlt euch herzlich gedrückt, Antje Ps. Dave = Glückwunsch nach Hamburg + Anhang! Grüß mir den Jungfernsteg.

  4. Shashi at Runninsrilankan

    Loving y’alls combo of cashews with lentils!

  5. I should eat more lentils, this salad would be a great way to add them to my diet.

  6. 5 stars
    I have enjoyed this salad more than once and I love it. My boyfriend is better at preparing it though. We add feta cheese and a little lemon/olive oil dressing. Sometimes we use half lentils and half chickpeas. The nuts and the bread are amazing. Thanks for this awesome recipe!

  7. 5 stars
    I really love lentils, this combination sounds super delicious too! All the ingredients are my favorites here 🙂

  8. Oh my gosh, this sounds so delicious! What a great combo! 🙂

  9. 5 stars
    Love when you do those vegan recipes! That looks so delicious.

  10. 5 stars
    This is one of those recipes that you can mess up in every way and it still comes out fine. You can add whatever you want (I added boatloads of steam-wilted fresh kale) and it is fine. You can serve it cold or heated, with rice, or couscous, with a hot sauce or…you get it…it is a real cuisine item. But please, don’t neglect the cashews. The cashews elevate this every-way dish to the real cuisine I am talking about, besides making it more satisfying protein-wise in making you feel full. A delight. Many thanks to Howie for posting.

    • Hi Trish!! What a great comment, thanks a lot!! Yes, you’re right it’s really a forgiving recipe. It’s one of those salads that show vegan food can be awesome!! 😀

  11. This looks delicious, but the recipe isn’t very clear. Do I fry the onion, chili, and tomatoes in the pan with the bread? Or do they go into the salad seperately?

  12. I don’t see where you’re supposed to add the vinegar.

    • Sorry, I must have deleted that bit, when I updated the recipe.
      Right at the end before tossing the salad! 🙂
      It’s fixed now.
      Thanks for the heads up, Meghan!

  13. don’t know how to get the high protein meal plan

  14. 5 stars
    This salad is delicious! I’ve been searching for protein packed salads and this one checked all the boxes. Thank you!

  15. 5 stars
    Oh my goodness! This actually tastes heavenly!
    I accidentally bought a can of chickpeas instead of lentils (silly me), so I used that instead… I also added some extra baby spinach and pine nuts to it… YUM! Definitely will be making this one again… 10/10

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