5-Minute Healthy Lentil Tomato Salad
A quick and nourishing lentil tomato salad that comes together in just 5 minutes. This fresh, protein-packed dish is fiber-rich, low in fat, and perfect for busy days. Enjoy it as a light meal, side dish, or meal-prep staple.
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.
