This Warm Lentil and Tomato Salad with Chilli Roasted Chickpeas is a wholesome, comforting meal that’s perfect for chilly days.
Packed with plant-based protein and fiber-rich lentils, along with nutrient-dense chickpeas, it supports digestion and sustained energy.
With healthy fats from olive oil and avocado, it’s low in saturated fat and carbs.
Quick, satisfying, and easy to prepare, it’s ideal for everyday meals or meal prep.
Plant-Based Lentil and Tomato Salad
Equipment
- 1 Saucepan (medium)
- 1 Baking sheet
- Parchment paper (1 sheet)
- 1 mixing bowl (medium)
- 1 whisk
Ingredients
For Lentil Salad/Dressing:
- 120 g ½ cup brown lentils
- 10 –12 sun-dried tomatoes
- 2 –3 sprigs fresh parsley
- 1 tbsp balsamic vinegar
- 1 tsp lemon juice
- 1 tsp maple syrup
- 1 tsp olive oil
- ¼ tsp Dijon mustard
For Roasted Chickpeas:
- 1 can 400 g / 14 oz chickpeas
- 1 tsp olive oil
- 1 tsp chilli powder
- 1 pinch ground cumin
- ¼ tsp ground turmeric
- 1 pinch sea salt
Instructions
- Preheat Oven for Roasting: Begin by preheating your oven to 200°C (390°F) to ensure it reaches the perfect temperature for roasting chickpeas. A properly preheated oven will help the chickpeas crisp evenly while locking in the spices, giving them a golden, crunchy texture that perfectly complements the warm lentils.
- Prepare the Chickpeas: Drain the chickpeas from their can and rinse them thoroughly under cold running water. Once rinsed, place them on a clean kitchen towel or between two sheets of paper towel and gently pat dry. Removing as much moisture as possible is crucial—drier chickpeas roast crispier, instead of steaming in the oven.
- Season the Chickpeas: Transfer the dried chickpeas to a medium mixing bowl. Drizzle with 1 teaspoon of olive oil, ensuring each chickpea gets a light coating. Sprinkle in the chilli powder, a pinch of ground cumin, ¼ teaspoon of turmeric, and a pinch of sea salt. Using a spoon or your hands, toss the chickpeas until they are evenly coated in the spice mixture.
- Roast the Chickpeas: Line a baking sheet with parchment paper. Spread the seasoned chickpeas out in a single layer, ensuring they are not overlapping, which allows them to roast evenly. Place the baking sheet in the preheated oven and roast for 20 minutes. Halfway through, gently shake the pan or use a spatula to turn the chickpeas, promoting even browning. Once done, remove from the oven and allow them to cool completely. The chickpeas will become even crispier as they cool.
- Cook the Lentils: While the chickpeas are roasting, bring a medium saucepan of water to a boil over high heat. Add 120 g (½ cup) of brown lentils, then reduce to a gentle simmer. Cook uncovered for 25–30 minutes or until the lentils are tender but not mushy. Stir occasionally to prevent sticking. Once cooked, drain the lentils using a fine-mesh sieve and return them to the saucepan.
- Prepare the Dressing: While the lentils are cooking, combine the dressing ingredients in a small bowl 1 tablespoon balsamic vinegar, 1 teaspoon lemon juice, 1 teaspoon maple syrup, 1 teaspoon olive oil, and ¼ teaspoon Dijon mustard. Whisk vigorously until all ingredients are fully emulsified into a smooth, tangy dressing.
- Dress the Lentils: Pour the prepared dressing over the warm lentils in the saucepan. Stir gently but thoroughly to ensure each lentil absorbs the flavors. Let the lentils rest in the dressing for 5–10 minutes to deepen the flavor.
- Add Tomatoes and Parsley: Slice 10–12 sun-dried tomatoes into thin strips. Roughly chop 2–3 sprigs of fresh parsley. Gently fold both the tomatoes and parsley into the dressed lentils, distributing evenly. The sun-dried tomatoes add sweetness and texture, while the parsley adds a fresh, aromatic note to the dish.
- Assemble the Salad: Transfer the lentil mixture to serving bowls. Sprinkle the roasted chickpeas generously on top for a spicy, crunchy contrast. Optionally, serve alongside cooked quinoa or add sliced avocado for extra creaminess and healthy fats.
- Serve and Enjoy: Serve the salad warm, enjoying the combination of tender lentils, tangy sun-dried tomatoes, fresh parsley, and spicy roasted chickpeas. This hearty salad works perfectly as a satisfying lunch, a nourishing dinner, or a meal-prep option for the week.
Notes
- For extra flavor, toast the spices briefly in a dry pan before mixing them with the chickpeas.
- Ensure chickpeas are fully dried before roasting to achieve maximum crispiness.
- Lentils can be cooked in vegetable broth instead of water for added depth.
- Adjust chilli powder according to your spice preference; smoked paprika can be substituted for a milder, smoky flavor.
- This salad can be served warm or at room temperature, making it versatile for meal prep or dinner parties.
- Adding quinoa or brown rice increases protein and makes it a more filling meal.
Chef’s Tips For Perfect Results
Achieving the perfect balance of textures and flavors is key in this salad.
Always ensure your chickpeas are dried well before roasting; moisture is the enemy of crispiness.
While cooking lentils, avoid overcooking—they should remain tender, not mushy, to keep the salad’s texture interesting.
Use fresh, high-quality sun-dried tomatoes and parsley for the best aromatic lift.
The dressing should be whisked thoroughly for a smooth, well-blended flavor that coats every lentil evenly.
Small adjustments, such as a touch more maple syrup for sweetness or extra lemon juice for tang, can transform this simple salad into a restaurant-quality dish.
Serving Suggestions For Maximum Enjoyment
This salad works beautifully as a main or a side.
Serve it alongside warm, crusty bread or roasted vegetables for a complete meal.
For a heartier version, pair with quinoa or brown rice, or add sliced avocado for creaminess and healthy fats.
It also makes a perfect lunchbox option, as the chickpeas remain crunchy and the flavors deepen after resting.
Garnish with extra parsley or a sprinkle of sesame seeds for an elegant touch.
This salad is equally satisfying as a standalone vegan meal or a component of a larger spread.
Storage Tips To Keep Fresh
Store the lentil salad in an airtight container in the refrigerator for up to 3–4 days.
Keep the roasted chickpeas separate until just before serving; this preserves their crunch.
The dressing can be stored in a small jar and added later to prevent the lentils from becoming too soggy.
If you prefer to meal prep for the week, consider preparing the lentils and dressing in advance, but roast the chickpeas fresh each day.
For best results, allow refrigerated lentils to come to room temperature or gently reheat before serving.
Frequently Asked Questions
1. Can I use canned lentils instead of dried?
Yes, canned lentils can be used for convenience. Rinse and drain them thoroughly, then reduce the cooking time and gently warm them in the dressing.
Keep in mind that canned lentils are softer, so the texture may be slightly different from freshly cooked brown lentils.
2. How can I make this salad spicier?
To increase the heat, add more chilli powder to the chickpeas or sprinkle a pinch of cayenne into the dressing. You can also include a finely chopped fresh chilli in the salad for extra kick. Adjust gradually to suit your taste.
3. Can I prepare this salad ahead of time?
Absolutely! The lentils and dressing can be prepared up to a day in advance. Store the chickpeas separately and mix them just before serving to maintain their crisp texture.
This makes it perfect for meal prep or quick weeknight dinners.
4. What are some alternative grains or toppings?
Quinoa, bulgur, or farro can be served with this salad for a more filling meal.
Toppings like avocado, roasted sweet potatoes, or pumpkin seeds add richness, healthy fats, and extra texture. Choose additions based on your nutritional goals or flavor preferences.
5. Can I make this salad oil-free or low-fat?
Yes, simply omit the olive oil in the dressing and chickpeas. For roasting, use a non-stick tray or parchment paper to prevent sticking.
You can replace oil in the dressing with a splash of vegetable broth or extra lemon juice for flavor. The salad will still be flavorful and satisfying.
