Frugal Feasts Roasted Vegetable Lentil Salad Recipe

Bybob sinclair

A well-made lentil salad combines three essential qualities that I adore in any dish: simplicity, nutrition, and flavor. My Roasted Vegetable Lentil Salad perfectly exemplifies these characteristics.

It is a hearty, satisfying salad that paradoxically feels light on the palate and easy to digest—appropriate as a starter or a main course. Lentils form the protein-rich underpinning of the dish.

Unlike most other legumes, lentils require no soaking and cook up in a mere 20 to 30 minutes. My Fashionable Lentil Salad, as it were, could satisfy anyone but feels light on the waistline and digests easily.

Seasoned with roasted vegetables and a mustard vinaigrette, it’s a perfectly wholesome disposition of lentils. The thing that makes this dish special, I think, is the combination of textures and flavors.

The freshness of the baby spinach and parsley adds such a vibrant color and aroma to the dish, and the splash of balsamic really balances the whole thing out with its tangy flavor. If you’re feeling like you want to take this over the top and really make it rich, you could sprinkle on some feta cheese.

Again, this dish isn’t just a salad; it’s a salad experience.

Ingredients photo for Frugal Feasts Roasted Vegetable Lentil Salad Recipe

Ingredients

Ingredients photo for Frugal Feasts Roasted Vegetable Lentil Salad Recipe

Lentils:
Rich in protein and fiber; aids in digestion; promotes muscle health.

Olive Oil:
Nutrient-dense foods, rich in good fats, heart-healthy and anti-inflammatory.

Red Bell Pepper:
Loaded with vitamin C, it is sweet, and it gives immunity a kick.

Zucchini:
Contains few calories, is rich in vitamin A, and helps keep you hydrated.

Red Onion:
Imparts a delightful crunch, is rich in antioxidants, and boosts flavor.

Spinach:
Loaded with iron, promotes strong bones, and is full of nutrients.

Balsamic Vinegar:
The flavor is tangy; the number of calories is low.

It aids digestion.

Ingredient Quantities

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  • 1 cup green or brown lentils, rinsed and drained

  • 2 1/2 cups water

  • 2 tablespoons olive oil, divided

  • 1 red bell pepper, diced

  • 1 zucchini, diced

  • 1 red onion, diced

  • 1 teaspoon salt

  • 1/2 teaspoon black pepper

  • 1 teaspoon dried thyme

  • 2 tablespoons balsamic vinegar

  • 2 cups baby spinach leaves

  • 1/4 cup chopped fresh parsley

  • 1/4 cup feta cheese, crumbled (optional)

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Instructions

1. In a medium saucepan, mix the rinsed lentils with water. Bring the mixture to a boil, then reduce the heat to low. Cover the saucepan and let it simmer for 20-25 minutes. The lentils should be tender but not mushy. If there is any excess water, drain it off. Set the lentils aside.

2. Set your oven to 400°F (200°C) to warm it up.

3. In a big bowl, combine the diced red bell pepper, zucchini, and red onion with 1 tablespoon of olive oil, salt, black pepper, and dried thyme. Toss to coat well.

4. On a baking sheet, lay the vegetables out in a single layer. Place in the preheated oven and roast for 20 to 25 minutes, stirring halfway through, until the vegetables are tender and a little caramelized.

5. Whisk together in a small bowl the remaining 1 tablespoon of olive oil and balsamic vinegar to make the dressing.

6. In a big salad bowl, mix the lentils that have been cooked, the roasted vegetables, and the spinach that is in small leaves.

7. Versez la vinaigrette balsamique sur la salade et mélangez délicatement tous les ingrédients pour les combiner parfaitement.

8. Incorporate some freshly chopped parsley and then mix once more.

9. If necessary, taste and adjust the seasoning. Add more salt or pepper if needed.

10. If you are using feta cheese, crumble it and sprinkle it atop the salad just before you serve it. Then dig into your Lentil Roasted Vegetable Salad from Frugal Feasts!

Equipment Needed

1. Medium saucepan
2. Lid for saucepan
3. Oven
4. Large mixing bowl
5. Baking sheet
6. Small bowl
7. Whisk
8. Salad bowl
9. Cutting board
10. Chef’s knife
11. Measuring cups
12. Measuring spoons
13. Spoon or spatula for tossing/stirring

FAQ

  • Can I use canned lentils instead of cooking dried lentils?Certainly! Canned lentils can absolutely be used in place of dried ones. Just remember to rinse and drain them well before tossing them into the salad.

  • What can I use as a substitute for feta cheese?If you lack feta, you can use goat cheese or skip it for a no-dairy version.

  • How should I store leftovers?Leftover food can be kept in the refrigerator for up to 3 days—if stored in an airtight container and if the food remains in good condition to be eaten.

  • Can I roast the vegetables in advance?Roasting the vegetables a day ahead is an option. You can do that and keep them in the fridge until it is time to put the salad together.

  • Is there a substitute for balsamic vinegar?As an alternative to balsamic vinegar, you may use apple cider vinegar or red wine vinegar.

  • Can this salad be served warm or cold?Warm or cold, this salad can be served and is perfect and versatile, depending on your preferences.

Substitutions and Variations

1 cup of lentils, green or brown, rinsed and drained. You can use 1 cup of canned lentils, rinsed and drained, instead. Both forms of lentils can be used.
1 diced red bell pepper: For a slightly different flavor and color, you might try yellow or orange bell peppers.
1 zucchini, diced: You may substitute with 1 cup of diced eggplant or yellow squash.
1 red onion, diced: Use 1 cup of diced shallots or yellow onion if you need to substitute.
1/4 cup feta cheese, crumbled: Use goat cheese for a flavor that is similar and just as delicious. Or leave it out for a dairy-free option.