Black Lentil & Pomegranate Salad
Iron up with this black lentil salad recipe. A plant-based protein packed salad filled with beluga lentils, celery, fresh mint, feta and pomegranates.
PLANT BASED PROTEIN PACKED SALAD
Black lentils are perfect for salads as they retain their texture when you cook them.
Reach for lentils as a great source of plant-based protein and iron. This salad is as delicious as it is balanced. Enjoy over arugula for added greens.
WHY WE SHOULD EAT MORE LENTILS
Lentils have been a staple in diets in Europe, the Middle East and India for 8,000 years. These little legumes were even mentioned in the book of Genesis. They’ve powered humanity for a very long time. Enough said.
BENEFITS OF LENTILS
Lentils are a part of the bean and legume family. But unlike beans, they do not contain sulfur, so most people don’t have the same digestive distress that beans can sometimes produce.
MEDICINAL BENEFITS OF LENTILS
- A great source of vegetarian protein
- Benefits the heart and circulatory system
- Rich in beneficial iron and folate
- Great source of B vitamins, including B7 (biotin) which supports healthy hair, skin and nails
- Lentils contain loads of gut-friendly fiber, about 15 grams per cup
HOW I SERVES THIS DISH TO MY PERSONAL CHEF CLIENTS
This lentil salad holds well for meal prep. The lentils, celery and feta absorb the dressing and the dish becomes more savory the next day.
I always prepare this dish with baby arugula. I like how the dressed lentils will lend their flavor to the sharp arugula, and the dressing will naturally drip down to the greens.
Try this salad over thinly chopped romaine, mixed greens or spinach. Refrain from adding the lentils on top of the greens till you are ready to it. Add additional dressing as desired.
IF YOU LIKE THIS LENTIL SALAD, TRY THE FOLLOWING
- My Go-To Fall Meal Prep Salad
- Coconut Kale Bowl with Anti-Inflammatory Turmeric Rice
- Pear Panzanella Salad with Pistachios & Burrata
- Balsamic Marinated Beets with Fennel & Arugula Salad
- Roasted Curry Cauliflower Salad
CHEF TIP
I cook my lentils and all my beans and legumes with a bay leaf. This helps with digestion and adds a subtle, earthy flavor.
Change the garnish with the season. I used pomegranates in November and December for a holiday flare. You can replace the pomegranates with any of the following toppings for variety and as what is available in your area.
- Dried cranberries (reach for sugar free, apple juice sweetened)
- Toasted walnuts
- Slivered radishes
- Sliced baby heirloom tomatoes
- Diced red beets
Black Lentil & Pomegranate Salad
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: Stove Top
- Cuisine: Healthy
Description
Iron up with this plant-based protein packed salad filled with celery, fresh mint, feta and pomegranates.
Ingredients
FOR THE SALAD
- 1 cup black lentils
- 2 cups bone broth or vegetable broth
- Fresh thyme, 6-8 sprigs
- 1 bay leaf
- 1 cup diced celery (about 2–3 ribs)
- 1 cup celery leaves
- ½ cup mint, rough chopped
- ½ cup parsley, rough chopped
- 4 oz crumbled feta (about ½ a block)
- ½ cup pomegranate seeds
- 3 cups of baby arugula
FOR THE DRESSING
- Zest and juice of 1 lemon
- 1/8 cup red wine vinegar
- 1 garlic clove, minced
- ½ a small shallot, minced
- ¼ tsp sea salt
- ¼ tsp black pepper
- ¼ cup olive oil
Instructions
- Add 2 cups of broth and 2 cups of water to a medium pot with lid. Bring to a simmer. Wash lentils in a sieve. Drain, and add to simmering water. Let water come back to a simmer. Partially cover pot with lid and let simmer for 20 minutes.
- Drain lentils, discard thyme stems and add to a medium mixing bowl.
- While lentils are cooking, prepare the dressing. Add all ingredients to a small jar. Shake well to emulsify. Add half the dressing to the warm lentils. Stir well. Set aside to cool.
- Prepare celery by slicing into small, ¼ inch bite size pieces. Once lentils have cooled, add celery, celery leaves, mint, parsley, feta, and half the pomegranates. Toss well.
- Add additional dressing to taste. Serve over baby arugula leaves.
Notes
I cook my lentils and all my beans and legumes with a bay leaf. This helps with digestion and adds a subtle, earthy flavor.
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