This vibrant Lentil and Brussels Sprout Salad is a quick, nutrient-packed meal perfect for busy days.
Packed with plant-based protein from lentils, fiber-rich Brussels sprouts, and heart-healthy fats from pine nuts and tahini, it’s both satisfying and nourishing.
Brightened with citrus and pomegranate, it’s fresh, flavorful, and ideal for easy lunches, weeknight dinners, or meal prep.
Lentil Brussels Sprout Salad
Equipment
- 1 large mixing bowl
- 1 Sharp Knife or Mandoline
- 1 small juicer or citrus squeezer
- 1 measuring cup
- 1 tablespoon & 1 teaspoon
- 1 spoon for mixing
Ingredients
- 2 cans lentils drained and rinsed
- 300 g Brussels sprouts approx. 2 cups, thinly sliced
- 1 medium purple onion thinly sliced
- 1 pomegranate seeds separated
- ¼ cup pine nuts lightly toasted
- 1 orange juice and zest
- 1 lime juice
- 1 tbsp maple syrup
- 2 tbsp tahini
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions
- Prepare the Brussels Sprouts: Start by trimming the ends off the Brussels sprouts and removing any loose outer leaves. Using a sharp knife, a mandoline, or a food processor with a slicing attachment, shave the Brussels sprouts into thin, delicate strips. This ensures a tender texture that blends beautifully with the lentils and absorbs the dressing evenly. Place the shredded Brussels sprouts in a large mixing bowl.
- Rinse and Drain the Lentils: Open the canned lentils and pour them into a fine-mesh sieve or colander. Rinse them thoroughly under cold running water to remove excess sodium and any canning liquid. Let the lentils drain completely, then add them to the bowl with the shredded Brussels sprouts. Rinsing the lentils ensures a cleaner flavor and better texture in the salad.
- Slice the Purple Onion: Peel the purple onion and cut off the ends. Slice it thinly into half-moon shapes or fine strips, depending on your preference. Thin slices will add a mild crunch and subtle sharpness without overpowering the other ingredients. Toss the sliced onion gently into the bowl with Brussels sprouts and lentils.
- Prepare the Pomegranate: Cut the pomegranate in half. Using your fingers or a spoon, carefully remove the seeds, keeping half aside for the dressing and half to sprinkle over the salad. Be mindful of juice splatters—working over a bowl can help contain any mess. The seeds add a burst of sweetness and color, making the salad visually appealing and flavorful.
- Toast the Pine Nuts: Place the pine nuts in a small, dry skillet over medium heat. Stir them frequently for 2–3 minutes until they turn golden brown and release a fragrant, nutty aroma. Remove from heat immediately to prevent burning. Once cooled, add them to the salad bowl. Toasting enhances their flavor and adds a satisfying crunch.
- Combine the Salad Base: Gently toss the Brussels sprouts, lentils, sliced onion, half of the pomegranate seeds, and toasted pine nuts together in the large mixing bowl. Use a large spoon or your hands to ensure all ingredients are evenly distributed. This creates a balanced base, with each bite offering a mix of textures and flavors.
- Prepare the Citrus-Tahini Dressing: In a separate small bowl, combine the juice of the orange, lime, and the remaining half of the pomegranate seeds. Add the orange zest, tahini, maple syrup, olive oil, salt, and pepper. Whisk vigorously until the dressing is smooth, creamy, and well-emulsified. Taste and adjust seasoning if necessary—this dressing should be bright, tangy, and slightly sweet, complementing the hearty salad perfectly.
- Dress the Salad: Pour the dressing evenly over the salad. Using a large spoon, toss gently but thoroughly to coat every ingredient with the flavorful dressing. Be careful not to crush the Brussels sprouts or pomegranate seeds—gentle folding ensures the salad remains light and visually appealing.
- Serve and Garnish: Transfer the salad to a serving platter or keep it in the mixing bowl. Sprinkle any remaining pomegranate seeds over the top for extra color and texture. Optionally, drizzle a tiny bit more olive oil for added sheen. The salad is now ready to enjoy immediately, offering a combination of fresh, zesty, nutty, and sweet flavors in every bite.
Notes
- Slice Brussels sprouts very thin for a tender, less bitter texture.
- Rinse canned lentils thoroughly to remove excess sodium and improve flavor.
- Lightly toast pine nuts to enhance their natural nutty aroma.
- Prepare the dressing just before serving to keep the salad fresh and crisp.
- Citrus variations like grapefruit, tangerine, or lemon can be used for a seasonal twist.
- Gently toss the salad to preserve textures—avoid over-mixing.
- Optional add-ins: avocado, roasted chickpeas, or seeds for extra flavor and crunch.
Chef’s Secrets: Enhancing Flavors And Texture
A few small techniques can make a big difference in this salad.
Massaging the shredded Brussels sprouts with a tiny pinch of salt before tossing softens them and reduces any bitterness.
To intensify the dressing, allow it to sit for 5–10 minutes so flavors meld, then whisk again before drizzling.
Toasted seeds, nuts, or even a sprinkle of nutritional yeast can add extra depth.
For a subtle crunch without overpowering, avoid over-mixing the salad; gentle folding ensures ingredients maintain texture.
Using fresh, in-season citrus makes a noticeable difference in brightness and sweetness.
Serving Suggestions: Pairing And Presentation Ideas
This salad works wonderfully as a main or a side dish.
Serve it alongside grilled fish or roasted chicken for a light, balanced meal, or pair it with quinoa or couscous for a fully plant-based option.
Garnish with extra pomegranate seeds, microgreens, or a drizzle of olive oil to enhance presentation.
It’s also perfect for entertaining—arranged on a platter, the contrasting colors of red pomegranate, green Brussels sprouts, and golden pine nuts make it visually striking.
Adding sliced avocado or roasted chickpeas can create a heartier, more filling version for lunches or meal prep.
Storage Tips: Keeping Salad Fresh Longer
To maintain crispness and flavor, store the salad and dressing separately in airtight containers in the refrigerator.
The Brussels sprouts may soften slightly over time, but tossing with fresh dressing before serving restores brightness.
If prepped ahead for meal prep, keep the pomegranate seeds separate until just before serving to avoid sogginess.
The salad can be stored in the fridge for up to 2 days, while the dressing lasts about 3–4 days.
Always give the salad a gentle toss before serving to evenly distribute flavors.
Frequently Asked Questions
1. Can I use dried lentils instead of canned?
Yes! Cook them according to package instructions until tender but not mushy. Allow them to cool completely before adding to the salad to prevent wilting the Brussels sprouts.
2. Can I make this salad vegan?
Absolutely! This recipe is already plant-based. Ensure any maple syrup, tahini, or oil you use aligns with your dietary preferences.
3. How can I reduce the bitterness of Brussels sprouts?
Shaving them thinly and massaging lightly with a pinch of salt softens their texture and mellows the flavor. Pairing with sweet citrus and pomegranate also balances bitterness.
4. Can I substitute the pine nuts?
Yes, try toasted almonds, walnuts, or pumpkin seeds. Each adds its own flavor and crunch, making the salad customizable.
5. Can this salad be made ahead of time?
You can prep the ingredients in advance, but store the dressing separately. Assemble just before serving to keep the salad crisp and vibrant.
