Cold Lentil Salad with Sun-Dried Tomatoes and Arugula
This Mediterranean-style lentil salad is fresh, earthy, and full of contrast — peppery arugula, sweet-tangy sun-dried tomatoes, hearty lentils, and a bright lemon-garlic vinaigrette. It’s plant-based, protein-rich, and great served chilled as a main or side dish.
⏱ Time
- Prep Time: 10 minutes
- Cook Time: 25 minutes (less if using pre-cooked lentils)
- Cool Time: 10 minutes
- Total Time: 35–40 minutes
Ingredients
For the salad:
1 cup green or brown lentils, dry (or 2½ cups cooked lentils)
2 cups fresh arugula
1/3 cup sun-dried tomatoes, thinly sliced (in oil, drained)
1/4 cup red onion, thinly sliced
1/4 cup chopped parsley
Optional: 1/4 cup crumbled feta or shaved Parmesan
Optional: 2 tbsp toasted pine nuts or slivered almonds
For the lemon vinaigrette:
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp Dijon mustard
1 small clove garlic, minced or grated
1/2 tsp honey or maple syrup (optional)
Salt & black pepper to taste
Instructions
1. Cook the lentils
Rinse lentils. In a pot, add lentils and cover with water by 2 inches.
Bring to a boil, then simmer for 20–25 minutes until tender but not mushy.
Drain, rinse with cold water, and let cool.
2. Make the vinaigrette
In a small bowl, whisk olive oil, lemon juice, mustard, garlic, honey (if using), salt, and pepper until emulsified.
3. Assemble the salad
In a large bowl, toss together lentils, sun-dried tomatoes, onion, and parsley.
Pour over the vinaigrette and mix well.
Gently fold in arugula and optional toppings (feta, nuts, etc.) just before serving.
4. Chill & Serve
Best served chilled or at room temperature.
Let sit in the fridge for 10–15 minutes for flavors to meld.
Notes
Use pre-cooked lentils for quicker prep (look for vacuum-sealed or canned — rinse well).
Don’t add arugula too early or it will wilt — fold it in last-minute.
Leftovers taste even better the next day.
Tips
- Add chopped cucumber or roasted red peppers for extra freshness.
- Make it a full meal by adding grilled tofu, chicken, or tuna.
- Swap lemon juice with red wine vinegar for variation.
❓ Frequently asked questions FAQ
Q: Can I make it ahead?
A: Yes! Make everything ahead except arugula. Add arugula just before serving.
Q: Is it vegan?
A: Yes — just skip any cheese or use plant-based alternatives.
Q: Which lentils are best?
A: Use green or brown lentils — they hold their shape well. Avoid red lentils (they turn mushy).
Nutritional Information
Calories: 290
Protein: 12 g
Carbs: 26 g
Fat: 15 g
Fiber: 8 g
Sugar: 4 g
Iron: 25% DV