Wholesome Lentil Salad with Oven-Roasted Tomatoes
If you’re looking for a vibrant, nutrient-packed dish that’s perfect for a light dinner or an afternoon snack, this Wholesome Lentil Salad with Oven-Roasted Tomatoes is a must-try! The combination of earthy lentils, tangy roasted tomatoes, and a zesty dressing makes for a refreshing yet satisfying meal that is full of protein and bursting with flavor. Whether you serve it as a snack or pair it with a main course, this salad is sure to impress your taste buds.
This easy-to-make salad comes together with the help of oven-roasted tomatoes that take on a deep, rich flavor, perfectly complementing the fresh herbs and the crunchy texture of toasted almonds. It’s a delightful combination of tastes and textures that brings out the best of each ingredient.
Ingredients
| Ingredient | Quantity |
|---|---|
| Masoor Dal (Whole) – boiled | 1/2 cup |
| Onion | 1, sliced |
| Mint Leaves (Pudina) | 4 sprigs, chopped |
| Coriander (Dhania) Leaves | 1/2 bunch |
| Capers | 2 teaspoons, chopped finely |
| Slivered Almonds (Badam) | 1/4 cup, toasted |
| Tomatoes | 5, sliced |
| Extra Virgin Olive Oil | 5 tablespoons |
| Apple Cider Vinegar | 2 tablespoons |
| Garlic | 1 clove, minced |
| Salt | to taste |
| Black Pepper Powder | to taste |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 280 |
| Protein | 11g |
| Carbohydrates | 32g |
| Fiber | 8g |
| Fat | 18g |
| Saturated Fat | 2g |
| Sodium | 310mg |
| Sugar | 5g |
| Calcium | 60mg |
| Iron | 3.5mg |
Instructions
1. Prepare the Oven-Roasted Tomatoes:
To begin making this wholesome lentil salad, we’ll start by roasting the tomatoes to bring out their natural sweetness and create a smoky depth of flavor. Preheat your oven to 200°C (392°F).
- Slice each tomato in half and arrange them on a baking sheet.
- Drizzle 4 tablespoons of olive oil over the tomatoes and season with salt, pepper, and a teaspoon of dried basil (optional). Add 3 cloves of minced garlic to the tomatoes for an aromatic boost.
- Reduce the oven temperature to 100°C (212°F) and roast the tomatoes for about 40-45 minutes, until they’re tender and slightly caramelized. The tomatoes should have a rich, concentrated flavor. You can also opt for grilling the tomatoes over an open flame for a smokier taste.
2. Prepare the Salad Base:
While the tomatoes are roasting, cook the masoor dal (lentils). Boil 1/2 cup of masoor dal in water until tender, then drain and set aside.
In a large mixing bowl, combine the boiled lentils, sliced onion, chopped mint leaves, and chopped coriander leaves. These fresh ingredients will bring a burst of flavor and aroma to the salad.
3. Make the Dressing:
In a small bottle or bowl, whisk together the dressing ingredients. Add 1 tablespoon of olive oil, 2 tablespoons of apple cider vinegar, 1 clove of minced garlic, salt, and black pepper powder. Shake or whisk the ingredients well until they emulsify into a smooth dressing. Set the dressing in the fridge until you’re ready to serve the salad.
4. Assemble the Salad:
Once the tomatoes are roasted and have cooled down, chop them into bite-sized pieces. Add the roasted tomatoes to the salad bowl with the lentils, onions, mint, coriander, and capers.
Sprinkle the toasted slivered almonds over the top of the salad for a nice crunch and, if desired, crumble some cheese (feta or goat cheese works wonderfully) for extra richness.
5. Toss and Serve:
Give the dressing one last whisk before drizzling it over the salad. Toss the salad gently to combine all the ingredients, ensuring that the dressing is evenly distributed.
Serve the Wholesome Lentil Salad as a standalone dish for a light dinner or as a refreshing side to a hearty meal. It pairs beautifully with pasta dishes like Pasta Aglio Olio or can simply be enjoyed on its own as a healthy snack.
Tips for a Perfect Salad
- Roast the tomatoes ahead of time: You can roast the tomatoes a day in advance and store them in the fridge. This will save you time on the day you prepare the salad and allow the flavors to deepen.
- Add Protein: If you’re looking to add more protein, you can toss in some grilled chicken or chickpeas to make the salad even heartier.
- Cheese options: Feta, goat cheese, or a few shavings of Parmesan will complement the flavors perfectly, adding a creamy and tangy element to the salad.
- For a smoky flavor: If you prefer a smokier taste, you can grill the tomatoes on a grill pan or over an open flame instead of roasting them.
Why You’ll Love This Salad
- High in Protein: The lentils provide a great source of plant-based protein, making this salad a satisfying option for vegetarians and vegans alike.
- Rich in Nutrients: With fresh herbs like mint and coriander, as well as healthy fats from olive oil and almonds, this salad is a great way to boost your nutrient intake.
- Simple Yet Flavorful: The roasted tomatoes add depth, while the dressing ties everything together with just the right amount of acidity and flavor.
- Versatile: This salad can be enjoyed on its own, paired with other dishes, or even packed as a meal prep for the week.
This Wholesome Lentil Salad with Oven-Roasted Tomatoes is more than just a salad; it’s a celebration of fresh ingredients and vibrant flavors that work together in harmony. Enjoy it as a light and nutritious meal, perfect for any time of day. Whether you serve it for a weeknight dinner, a weekend lunch, or as a snack, it’s guaranteed to be a hit with family and friends.
