Turkish Lentil Salad (7 min, Vegan)
- Updated on Jan 21, 2015
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Max (a good friend of Hauke) did it again! After recommending the Chickpea Spinach Salad, he can do no wrong in our eyes. This guy just knows what tastes good.
This time it’s the Turkish Lentil Salad. You might think “meh, lentils, bell pepper, onion. Boring.”
But it’s always the same with veggie salad recipes – the dressing is key. And this salad has a Honey Mustard Dressing so good you’d probably enjoy it on cardboard* (same goes for any of these mouthwatering light salad dressings!).
At the moment this one of my go-to lunch recipes.
Healthy, tasty, very quick to put together and high in protein. Excellent because I’m back in the gym, winning 2015. Honest!
I recommend having the salad with a small portion of rice or a slice of bread.
You may have read that some veggie sources like lentils lack one or more amino acids to build complete proteins (1).
So that’s why it makes sense to mix the salad with another source that contains the amino acids lacking in the lentils.
Bread or rice would fix this up (2).
* We’re not suggesting you actually try it on cardboard. Though we wouldn’t stop you either.
Health Benefits – Turkish Lentil Salad
We won’t bang on about how awesome fiber and proteins are this time. You know all that already.
Instead, let’s give parsley a bit of the spotlight:
Among other stuff like making your dish more beautiful (and helping to prevent diabetes to boot!) parsley helps to keep your bones strong (3).
Responsibility for its bone building abilities falls to the vitamin K that you’ll find more than enough of in it.
Just 10 sprigs of parsley contain more than 205% of your vitamin K needs for the day (4). Impressive stuff.
A study showed that women who take at least 110 micrograms of vitamin K a day are 30 percent less likely to break a hip than women who don’t (5).
Now that stat makes calcium look like the silly little brother 🙂
So this Lentil Salad is mine – but what’s your go-to lunch recipe at the moment?
Ingredients
- 1.5 cup brown lentils, cooked (1.5 cups = 1 can 15oz/400g)
- ½ red onion
- 1 handful parsley, fresh (dried will work in a push)
- 1.5 tbsp olive oil
- 1.5 tbsp vinegar (choose your favourite, all go well!)
- 1.5 tbsp mustard
- 1 tsp maple syrup (or honey for non-vegans)
- 1 bell pepper, red (green and red)
- Salt and pepper to taste
Instructions
- Dice up the onion and cut the bell pepper into small pieces. Add both to a salad bowl.
- Mix in the lentils (previously drained and rinsed; if you use dry lentils, cook according to package instructions first).
- Rip up the parsley and add it to the bowl as well
- Now in with the vinegar, olive oil, mustard, maple syrup, salt and pepper and stir it all nicely.
- Have the salad with a slice of wholewheat bread (optional). Enjoy!
NOTES
Nutrition
Comments
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24 comments
This recipe sounds great! Did I miss the serving size the nutrition facts are based on? I see the carb count but didn’t see a serving size associated with it.
Thanks!
Hi Jim!
One serving size would be round about 280 kcal. That’s roughly a cereal bowl full. Does that help?
I loved this salad. I am making it again today. The only thing I am going to change is the mustard. I am not a fan of regular mustard, so this time around I will use Dijon, which I do love.
So good to hear, Nancie!! This is deffo a favorite around here as well 🙂
I’m always looking for new salads for my family to try and this was a hit! The second time I made this, I used agave instead of maple syrup, and since I was out of bell peppers and Parsley, I used cilantro and cucumber. I also added a serrano pepper for some kick! Needless to say it was delicious!
Brilliant to hear, Raquel!! This is deffo one of my faves as well 😀
Looks great! What kind of vinegar?
Hi Christina! You can use any type of vinegar really (I’ll update in the recipe now, thanks). I personally love malt vinegar, with white wine vinegar being my second favourite 🙂
tasty dish