Lentil, Cherry Tomato, and Spring Onion Salad
Category: Salads
Serves: 4
This vibrant and refreshing Lentil, Cherry Tomato, and Spring Onion Salad combines earthy lentils with the sweetness of cherry tomatoes, the crispness of spring onions, and a hint of heat from fresh chili peppers. Tossed in a light and aromatic dressing of extra virgin olive oil, this salad is perfect for any occasion, from a light lunch to a hearty side dish at dinner.
Ingredients
| Ingredient | Quantity |
|---|---|
| Dried lentils | 250g |
| Cherry tomatoes | 10 |
| Fresh spring onion | 1 |
| Chives | 2 sprigs |
| Chili pepper | 1 |
| Fresh basil | 12 leaves (plus extra for garnish) |
| Extra virgin olive oil | 6 tbsp |
| White pepper | To taste |
| Salt | To taste |
Instructions
-
Prepare the Lentils:
Begin by boiling the lentils in plenty of salted water for about 20 minutes. The lentils should remain slightly firm, with a pleasant bite. If you prefer a quicker cooking time, soak the lentils overnightโthis will reduce the cooking time by a few minutes. Once cooked, drain the lentils and set them aside to cool completely. -
Prepare the Vegetables and Herbs:
While the lentils are cooling, take the time to prepare the rest of the ingredients. Peel and finely chop the spring onion, then finely chop the chives. Slice the chili pepper into thin rounds, and cut the cherry tomatoes into quarters or smaller pieces depending on your preference. -
Make the Dressing:
In a small bowl, whisk together the extra virgin olive oil, white pepper, and salt to create a smooth emulsion. You can adjust the seasoning according to taste. -
Assemble the Salad:
Once the lentils have cooled, transfer them to a large mixing bowl. Add in the prepared vegetables, herbs, and the chili pepper. Tear the fresh basil leaves by hand and add them to the salad, keeping a few whole leaves aside for garnish. -
Dress and Toss:
Pour the olive oil dressing over the salad and toss everything together gently. Taste the salad and add more salt or pepper if needed. The lentils should be well-coated with the dressing, and the vegetables should be evenly distributed throughout. -
Serve:
Serve the salad chilled or at room temperature, garnished with the reserved basil leaves for a fresh, aromatic finish.
Nutritional Information (Per Serving – Approximate)
| Nutrient | Value |
|---|---|
| Calories | 280 kcal |
| Protein | 14g |
| Carbohydrates | 45g |
| Fiber | 15g |
| Fat | 9g |
| Saturated Fat | 1g |
| Sodium | 500mg |
This Lentil, Cherry Tomato, and Spring Onion Salad is not only flavorful but also packed with nutrients, making it a great addition to your weekly meals. Rich in protein and fiber from the lentils, itโs a perfect dish for both vegetarians and those seeking a healthy, satisfying option. The olive oil dressing adds a healthy dose of fats, while the fresh herbs bring a burst of aromatic freshness to every bite.
