A Delicious and Nutritious Lentil Salad Recipe for Gluten-Free Living
Looking for a vibrant and satisfying meal that fits perfectly into your gluten-free lifestyle? This lentil salad recipe is packed with flavour, nutrients, and is incredibly easy to prepare. It’s a fantastic option for a quick lunch, a light dinner, or even a side dish to complement your main course.
Lentils are a powerhouse of protein and fibre, making this salad both filling and beneficial for your digestive health. The addition of beetroots provides a boost of antioxidants, while walnuts contribute healthy fats and a delightful crunch. If you are looking for another gluten-free lunch option, then check out this BLT Chicken Salad.
This recipe reuses leftover lentil base, saving time and reducing waste. We initially created this lentil base for our seared salmon recipe, and it works beautifully here, too! Using up leftovers is great, but it’s equally important to find quick meals. Have you tried our Black Bean, Pineapple and Avocado Salsa? It is a guaranteed quick crowd pleaser.
For those following a gluten-free diet, it’s crucial to have versatile and reliable recipes that you can turn to time and again. This lentil salad ticks all the boxes. You can also change up the ingredients based on the season or your preferences, maybe you could change it up with this Pilau Rice Recipe. Get ready to enjoy a burst of flavour and nourishment in every bite!
How to Make Your Lentil Salad
Follow these simple steps to create a delicious and satisfying lentil salad:
- Prepare the Base: Divide half of the prepared lentil base (as used in our seared salmon recipe) evenly between two bowls or lunch containers. This provides a hearty and flavorful foundation for the salad.
- Add the Beetroot: Arrange the sliced cooked beetroots over the lentil base in each bowl or container. The beetroot adds a touch of sweetness and vibrant color to your lentil salad recipe.
- Incorporate the Walnuts and Mint: Sprinkle the roughly chopped walnuts and fresh mint over the beetroot and lentils. The walnuts provide a satisfying crunch and nutty flavor, while the mint adds a refreshing element.
- Add the Rocket: Add the rocket to each bowl
- Dress and Toss: Just before you’re ready to enjoy your lentil salad recipe, drizzle a generous amount of balsamic vinegar over each salad. Gently toss all of the ingredients together to ensure everything is lightly coated and the flavors are well combined. Serve immediately and enjoy this light yet filling lentil salad recipe!
Enjoy your delicious and nutritious lentil salad!
Lentil Salad Recipe: Ingredients
- ½ the lentil base from the puy lentils with salmon (recipe below)
- 2 cooked beetroots (160g), halved and sliced
- 8 walnut halves, roughly chopped
- 4 tbsp mint, roughly chopped
- 2 handfuls of rocket
- balsamic vinegar for drizzling
Lentil Salad Recipe: Nutritional Information
Enjoy this vibrant and nutritious lentil salad! Here’s a breakdown of the approximate nutritional values per serving:
- Calories: 495 kcal
- Fat: 27g
- Healthy Fats: Primarily from walnuts, contributing to heart health and providing essential omega-3 fatty acids.
- Saturated Fat: 3g
- Carbohydrates: 38g
- Complex Carbs: Lentils provide a slow-releasing energy source, perfect for sustained energy levels.
- Sugars: 19g
- Natural Sugars: Mainly from beetroots, offering a touch of sweetness and vital nutrients.
- Fiber: 15g
- Gut Health: High fiber content from lentils and beetroots promotes healthy digestion and gut microbiome. An excellent addition to a gluten-free diet for maintaining digestive regularity.
- Protein: 18g
- Plant-Based Protein: Lentils are a fantastic source of plant-based protein, essential for muscle repair and overall health. Crucial for those avoiding gluten and seeking alternative protein sources.
- Salt: 0.6g
Gluten-Free Benefits of This Lentil Salad Recipe
This lentil salad recipe is naturally gluten-free, making it an excellent choice for individuals with celiac disease or gluten sensitivity. Lentils are a wonderful gluten-free grain alternative, packed with nutrients and fiber. Enjoy this delicious and safe option without worrying about gluten-related issues.
Lentil Salad Recipe: Tips and Variations
Make the most of this versatile lentil salad recipe with these helpful tips and variations:
- Dietary Adaptations:
- Vegan: This recipe is naturally vegan.
- Nut-Free: Substitute the walnuts with sunflower seeds or pumpkin seeds for a nut-free version.
- Ingredient Swaps:
- Greens: If you don’t have rocket, spinach or mixed greens work well.
- Vinegar: Apple cider vinegar or red wine vinegar can be used instead of balsamic for a different flavor profile.
- Serving Suggestions:
- This lentil salad recipe is perfect as a light lunch, a side dish, or a topping for grilled chicken or fish.
- For meal prep, keep the dressing separate until ready to serve to prevent the salad from becoming soggy.
- Make it a complete meal:
- Add grilled chicken, seared tofu, or smoked salmon for an extra protein boost.
Essential Equipment for This Recipe
To prepare this delicious recipe, you’ll need the following kitchen tools:
- Mixing Bowls – A set of good quality mixing bowls is essential for combining your ingredients.
Find Mixing Bowls on Amazon - Measuring Cups and Spoons – Accurate measurements are key to baking success.
Find Measuring Cups and Spoons on Amazon - Baking Sheets – For even baking and perfect results.
Find Baking Sheets on Amazon - Whisks – Perfect for incorporating air and creating a smooth batter or sauce.
Find Whisks on Amazon - Spatulas – Ideal for mixing, folding, and scraping bowls clean.
Find Spatulas on Amazon - Food Processors – Speeds up chopping, slicing, and pureeing tasks.
Find Food Processors on Amazon - Saucepans – A versatile tool for cooking sauces, melting butter, or simmering ingredients.
Find Saucepans on Amazon - Chef’s Knives – A sharp knife is essential for prepping ingredients efficiently and safely.
Find Chef’s Knives on Amazon - Cutting Boards – Protect your countertops and provide a stable surface for chopping.
Find Cutting Boards on Amazon