Plant-Based Lentil and Tomato Salad
A warm, satisfying vegan salad featuring tender lentils, sun-dried tomatoes, fresh parsley, and crunchy chilli roasted chickpeas. Lightly dressed in a tangy balsamic-lemon vinaigrette, this fiber- and protein-rich dish is perfect for a quick lunch, hearty dinner, or easy meal prep.
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.
