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Arugula Lentil Salad From Heaven (12 Min, Vegan)

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

ntil Salad is served |

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

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.

Arugula Lentil Salad From Heaven
4.68 from 56 votes
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.
Diet: dairy-free, egg-free, vegan
Prep Time:5 minutes
Cook Time:7 minutes
Total Time:12 minutes
Servings:2 servings



  • Roast the cashews on a low heat for about three minutes in a pan to maximize aroma. Then throw them into the salad bowl.
    3 tbsp cashews
  • Dice up and fry the onion in olive oil for about 3 minutes on a low heat.
    1 onion, 1 tsp olive oil
  • Move the onion mix into a big bowl.
  • Meanwhile chop the chilli/jalapeño and dried tomatoes. Cut the bread into big croutons. Add them to the pan and fry for another 2 minutes until the bread is crunchy. The oil from the sun-dried tomatoes should do.
    1 chili / jalapeño, 4 sun-dried tomatoes in oil
  • Season with salt and pepper.
    Salt and pepper to taste
  • Wash the arugula and add it to the bowl. Add the raisins.
    1 handful arugula/rocket, 1 small handful raisins
  • Put the lentils in too. Season with salt, pepper, maple syrup and balsamic vinegar. Finally, serve with the croutons mix.
    1 cup brown lentils, cooked, 2 tbsp balsamic vinegar, 1 tsp maple syrup, 3 slices wholegrain bread
  • Super tasty!
    Arugula lentil salad is ready to eat | Hurry The Food Up


Nutrition Facts
Arugula Lentil Salad From Heaven
Amount per Serving
% Daily Value*
Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.
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Recipe Rating

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

    1. Yes, I’m a fan of this salad! It’s so easily put together as well 😀

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

    1. Thanks!! Definitely worth a try this salad. I Have it quite often for lunch atm 🙂

  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.

    1. Garten-Senfrauke! Ich hatte keine Ahnung. Reimt sich sogar auf meinen Namen. Ja, ich bin sicher, dass das Rezept besser als Brot und Wasser ist, haha 😀

      1. How long does it last?

        1. Hopefully only a couple of minutes due too deliciousness 😉
          I’d say better have it within a day, because the bread will get soggy otherwise.

  4. 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.

    1. Definitely, give it a try!! 🙂

  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!

    1. Thanks for all the tips, Susi! I’m glad you liked the salad 🙂
      Feta is a great idea for vegetarians!

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

    1. Lentils are great! I don’t know why they aren’t more popular to be honest!

  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.

    1. 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?

    1. Your absolutley right, Andrew. With both actually: the salad is really good and the recipe description wasn’t very clear. I updated the description answering your questions 🙂

      1. Thanks Howie! I’m making this for the second time tomorrow, it was very tasty

        1. Really great to hear Andrew! This salad is deffo one of my faves as well 😀

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

    1. 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

    1. Hi Wendy,
      from what I see you already downloaded the high protein plan. Did you have trouble opening the files or something?

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

    1. That’s so cool to hear Stephanie! Really pleased you found the lunch for 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

    1. Woohoo! Actually sounds like a great sub out 😀

  16. 5 stars
    This was really good. In fact, I used non-coated crispy onions instead of cooking them. It took only a couple of minutes. I used instant pot for cooking lentils with vegetable broth. This will be my go-to recipe for lentil salad.

    1. Your way of cooking sounds good! Thanks for the tips! 🙂

  17. 5 stars
    This is the most delicious salad I’ve ever eaten – I have it at least once a week! Thanks a lot Howie.

    1. Matt, thanks for the comment, just made my day!