This straightforward chickpea lentil salad is a recipe I come again to typically. It’s easy, filled with contemporary flavour, excellent for meal prep and prepared in Quarter-hour.
Whether or not you want a fast lunch, a facet salad, or a make-ahead dinner choice, this salad makes consuming nicely really feel straightforward, and scrumptious!
Why You’ll Love Chickpea Lentil Salad
I really like this recipe as a result of it’s so versatile. For those who’re lacking artichokes or olives, attempt sun-dried tomato or capers. No chickpeas? White beans work or double the lentils. You actually can’t go incorrect.
The dressing is fast, straightforward and versatile and you need to use it to create your individual Mediterranean variations of this salad. Listed below are a couple of extra causes to find it irresistible:
- Made with easy pantry staples and contemporary veggies.
- Excessive in plant-based protein and fibre.
- Works for meal prep (retains nicely for a couple of days).
- Vivid, contemporary, and satisfying, by no means boring.
- Naturally plant-based and gluten-free.
- Made with canned lentils so that you’ll simply want about 10-Quarter-hour to assemble it, relying in your chopping pace.
It’s a kind of throw-together meals that at all times hits the spot. Contemporary, filling, and feel-good. I really like making it on Sunday so I’ve a couple of ready-to-go lunches in the course of the week. I hope you get pleasure from it as a lot as I do, let me know within the feedback how yours seems!
If you’re searching for extra bean salads, this Solar Dried Tomato Bean Salad, Edamame Bean Salad or Mediterranean Barley Salad are excellent to attempt subsequent.
Elements
Beneath is a quick overview of what you’ll have to make the salad and doable substitutions. When you’re able to make the recipe, use the recipe card on the finish of the put up with the complete ingredient listing and measurements.
- Lentils: I exploit canned lentils for this salad. They’ve the right texture and handy. For those who don’t have canned lentils available, use 2 cups of cooked le puy, black or French lentils. Inexperienced lentils work if you happen to don’t have a kind of varieties.
- Chickpeas: I exploit canned chickpeas. You’ll be able to substitute white beans.
- Artichokes: Use canned artichoke hearts. I like to recommend the plain ones, not marinated in oil although these can work in its place.
- Olives: I exploit kalamata olives on this salad however you’ll be able to substitute black olives or one other selection. Capers work nicely in its place.
- Herbs: The recipe requires contemporary parsley. I’d suggest preserving the parsley however if you happen to’d wish to experiment with extras, mint, dill, basil or cilantro work nicely.
- Greens: The recipe requires bell pepper, cucumber, tomato and pink onion. The quantities don’t must be precise. Roughly 1 bell pepper (orange, pink or yellow works), 1/2 a cucumber or 1 cup diced, about 1 cup chopped grape or cherry tomatoes however Roma or some other tomato works and about 1/2 of a small pink onion. Take the time to cube the veggies so that you get extra in each chunk!
- Vinegar: I like pink wine vinegar on this salad however you’ll be able to substitute white vine vinegar or apple cider vinegar.
Variations
- Use barley, farro or quinoa as a substitute of or along with chickpeas or lentils for grain-based model.
- Add roasted greens like eggplant and zuchinni.
- Add 1 tbsp tahini or hummus to the dressing to make it creamy.
- Attempt sun-dried tomatoes along with or as a substitute of olives.
Step-by-Step Directions
Step 1. Add the dressing substances to a big salad bowl and whisk till totally mixed.
Step 2. Add the remaining substances and blend nicely.
Recipe FAQs
Sure! I truly favor canned lentils on this salad and so they simply make it really easy. That stated, you’ll be able to completely prepare dinner your individual lentils too, simply skip pink lentils as they’ll be too mushy. Inexperienced, brown, black, le puy or French lentils all work nicely.
Sure! This can be a nice salad for meal prep and holds up nicely within the fridge for 3-4 days.
Retailer the salad in an hermetic container within the fridge for 4 days. This salad shouldn’t be appropriate for freezing.
This salad makes an amazing mild meal on it’s personal or with a scoop of hummus and a few pita. You may also serve it over greens or pair it with any protein like hen, salmon or prawns.
Deryn’s Notes
- Take care to finely chop the cucumber, bell pepper, onion, artichoke hearts and parsley so that you get extra flavour in each chunk! You’ll be able to slice or quarter the cherry or grape tomatoes.
- If in case you have time to let the salad sit 10-Quarter-hour earlier than serving, this helps the flavours actually come collectively.
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- 2 tbsp further virgin olive oil
- 2 tbsp pink wine vinegar
- 1 tbsp lemon juice
- 2 clove garlic, grated or crushed
- 1 tsp grainy or Dijon mustard
- salt and pepper
- 1 can lentils (19 oz) , drained and rinsed
- 1 can chickpeas (19 oz), drained and rinsed
- 1 can artichoke hearts (14 oz), medium diced
- 1 cup cherry or grape tomatoes, quartered
- 1 cup diced cucumber
- 1 medium pink bell pepper, diced
- 1/2 pink onion, diced
- 1/2 cup kalamata olives, pitted and sliced
- 1/2 cup contemporary parsley, calmly packed, finely chopped
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Add the olive oil, vinegar, lemon, garlic and mustard to a big mixing bowl or serving bowl and whisk to mix. Season with salt and pepper.
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Add the remainder of the substances and blend nicely.
Retailer salad in an hermetic container within the fridge for as much as 4 days.
19 oz cans have about 2 1/3 cup of beans or lentils as soon as drained. For those who can’t discover 19 oz cans, you need to use 15 oz cans and the salad will make a bit much less, or enhance to 2×15 oz cans or a 28 oz can and it’ll make a bit extra.
Serving: 1serving, Energy: 420kcal, Carbohydrates: 62g, Protein: 23g, Fats: 9g, Saturated Fats: 1g, Polyunsaturated Fats: 2g, Monounsaturated Fats: 5g, Sodium: 686mg, Potassium: 915mg, Fiber: 27g, Sugar: 6g, Vitamin A: 729IU, Vitamin C: 16mg, Calcium: 86mg, Iron: 7mg
