This 5-Minute Lentil Tomato Salad is the ultimate combination of convenience, flavor, and nutrition.
Packed with plant-based protein, fiber, and heart-healthy nutrients, it’s a satisfying dish that fuels your body without weighing you down.
With fresh tomatoes, protein-rich lentils, and a light tang from vinegar, this salad is low in saturated fat yet full of taste.
It’s an everyday go-to recipe that’s perfect for quick meals, meal prep, or healthy snacking.
5-Minute Healthy Lentil Tomato Salad
Equipment
- 1 Medium mixing bowl
- 1 sharp knife
- 1 cutting board
- 1 colander (for draining lentils)
- 1 measuring cup
- 1 tablespoon measure
Ingredients
- 15 oz 1 can cooked lentils, rinsed and drained
- 1 pint about 1.5 cups cherry tomatoes, halved or quartered
- ¼ cup fresh chives finely sliced
- 3 tablespoons white wine vinegar
- 1 pinch salt or to taste
Instructions
- Prepare the Lentils: Start by opening the can of lentils and transferring them into a colander. Rinse thoroughly under cool running water to remove any excess starch and sodium from the canning liquid. Gently shake the colander to drain out as much water as possible. This step helps keep the salad light, fresh, and not watery, while allowing the lentils’ earthy flavor to shine through.
- Slice the Tomatoes: Place the cherry tomatoes on a clean cutting board. Using a sharp knife, carefully halve or quarter each tomato depending on its size and your preference. Smaller tomatoes may only need to be halved, while larger ones can be cut into quarters for bite-sized pieces. This ensures that every forkful of salad has a perfect balance of juicy tomato and hearty lentil.
- Chop the Chives: Rinse the fresh chives under cold water and pat them dry with a clean towel or paper towel. Arrange them in a bundle on the cutting board and use a sharp knife to slice them into very thin pieces. Chives provide a mild onion-like flavor that complements the tanginess of the vinegar and the sweetness of the tomatoes, so be sure to slice them finely for an even distribution throughout the salad.
- Combine the Base Ingredients: In a medium-sized mixing bowl, add the drained lentils, halved tomatoes, and freshly chopped chives. Use a large spoon to gently fold the ingredients together. Take your time mixing to avoid squashing the tomatoes or breaking down the lentils. At this stage, the salad base is ready, with a beautiful combination of textures and colors that make it appealing even before seasoning.
- Add the Dressing: Pour in the white wine vinegar and sprinkle a pinch of salt over the lentil mixture. The vinegar adds a bright, tangy kick that lifts the natural flavors of the lentils and tomatoes, while the salt enhances the overall taste. Gently toss everything together again, ensuring the dressing lightly coats all the ingredients without overwhelming them.
- Adjust the Flavor: Taste the salad before serving. If you prefer a sharper tang, add an extra splash of vinegar and mix again. You can also adjust the salt to your liking. This is the best time to fine-tune the flavor so the salad perfectly matches your taste preferences. For extra freshness, you could add a drizzle of lemon juice or a sprinkle of freshly ground black pepper at this point.
- Serve or Store: You can enjoy this salad immediately for a crisp, refreshing bite. For a deeper, more developed flavor, cover the bowl with a lid or transfer the salad into a sealed container and refrigerate it for at least 30 minutes to allow the ingredients to marinate. The salad will stay fresh for 3–4 days when stored in an airtight container in the refrigerator, making it an excellent option for meal prep.
Notes
- Canned lentils make this recipe quick, but you can use home-cooked lentils if you prefer.
- Cherry or grape tomatoes both work; choose the sweetest, ripest ones available.
- Chives add a mild onion flavor without overpowering the dish. Green onions or scallions can be substituted.
- White wine vinegar gives a bright tang, but apple cider vinegar or lemon juice are good alternatives.
- This salad is highly adaptable—mix in olives, cucumbers, or leafy greens for variety.
Chef’s Secrets for Best Results
The key to making this salad shine is balance—fresh ingredients and proper seasoning make a world of difference.
Always rinse canned lentils thoroughly to eliminate excess sodium and achieve a cleaner flavor.
When slicing tomatoes, use a sharp knife to avoid bruising or crushing them.
For the dressing, start with a lighter hand and adjust vinegar and salt gradually, as lentils absorb seasoning quickly.
A touch of fresh herbs like parsley, dill, or basil can elevate the flavor, making the salad taste restaurant-quality with minimal effort.
Serving Suggestions and Pairing Ideas
This salad is wonderfully versatile and can be enjoyed in many ways.
Serve it as a light lunch on its own, or pair it with crusty bread for a simple yet satisfying meal.
It also works beautifully as a side dish for grilled vegetables, tofu skewers, or baked fish if you’re not strictly plant-based.
For a Mediterranean-inspired plate, add olives, cucumbers, and vegan feta.
If you want to bulk it up into a heartier meal, toss it over leafy greens or mix it with cooked quinoa for an extra boost of protein and fiber.
Storage Tips and Meal Prep Advice
This salad is an excellent choice for make-ahead meals.
Store it in an airtight container in the refrigerator, where it will stay fresh for up to 3–4 days.
The flavors actually improve over time as the lentils soak up the vinegar and chive notes, making it ideal for meal prep.
If you plan to add delicate ingredients like fresh greens or cucumbers, store them separately and mix them in just before serving to keep the salad crisp and refreshing.
For best texture, stir the salad lightly before serving to redistribute the dressing.
Frequently Asked Questions
1. Can I use dried lentils instead of canned?
Yes, you can! Cook about 3/4 cup dried lentils to yield roughly 1.5 cups cooked. Make sure they’re tender but not mushy, as firm lentils hold their shape better in the salad.
2. Which type of lentils works best?
Brown, green, or French lentils are excellent choices because they maintain a firm texture after cooking. Red or yellow lentils tend to become soft and mushy, so they’re less ideal for this recipe.
3. Can I replace white wine vinegar with another acid?
Absolutely. Apple cider vinegar, red wine vinegar, or fresh lemon juice all make great substitutes. Each option will slightly change the flavor profile but still keep the salad fresh and tangy.
4. How can I make the salad more filling?
You can easily turn this into a main dish by adding quinoa, farro, or bulgur. For extra protein, toss in chickpeas or edamame. A handful of nuts or seeds also adds crunch and healthy fats.
5. Is this salad suitable for meal prep?
Yes, it’s one of the best salads for meal prep. It lasts several days in the fridge and even develops deeper flavors over time.
Just remember to add any watery vegetables like cucumbers right before serving to prevent excess liquid.
