Lentil & Tomato Salad with Garlic Vinaigrette
Preparation Time:
30 min
Ingredients:
- 200g of green lentils
- 150g of cherry tomatoes, halved
- 50g of red onion, finely chopped
- 30g of fresh parsley, chopped
- 60ml of olive oil
- 30ml of balsamic vinegar
- 1 clove of garlic, minced
- Salt to taste
- Pepper to taste
Kitchen Tools Needed:
- mixing bowl
- whisk
- knife
- cutting board
- serving dish
Instructions:
- Place lentils in cold water and bring them to boiling for 20 minutes until softened. Drain and let cool.
- Put cooked lentils together with tomatoes cherry tomatoes onions red and parsley into a big mixing container.
- Mix olive oil with balsamic vinegar, minced garlic, and spices then blend them in a separate bowl.
- Stir the lentil and tomato mixture with vinaigrette dressing until all ingredients mix together well.
- Wait 10 minutes after mixing all ingredients together for the salad to develop its best taste.
Macros:
- Total Calories: 400kcal
- Carbs: 40g
- Proteins: 18g
- Fats: 25g
The Lentil & Tomato Salad with Garlic Vinaigrette is a wholesome and satisfying dish that perfectly combines protein-rich lentils with the fresh, juicy flavors of cherry tomatoes. This salad offers a delightful balance of earthiness from the lentils and the bright acidity of the tomatoes, making it both hearty and refreshing.
Cooking the lentils just right is crucial for this recipe. Boiling them until tender but still holding their shape ensures a pleasant texture in the salad. Lentils provide a great source of plant-based protein and fiber, which makes this dish filling and nutritious — ideal for vegetarians or anyone looking for a healthful meal option.
The fresh red onions and parsley add important flavor contrasts. The onions provide a subtle sharpness and crunch, while the parsley brings a burst of fresh, herbaceous notes that brighten the overall taste. Together, they complement the mild lentils and sweet tomatoes beautifully.
The garlic vinaigrette is the true flavor powerhouse of this salad. The combination of olive oil, balsamic vinegar, and freshly minced garlic creates a tangy, fragrant dressing that coats each ingredient evenly. The garlic adds a savory depth, while the vinegar’s acidity balances the richness of the olive oil and the earthiness of the lentils.
Allowing the salad to rest for 10 minutes after mixing is a key step to developing its full flavor. This resting period lets the vinaigrette soak into the lentils and vegetables, melding the ingredients together harmoniously. This makes each bite more flavorful and well-rounded.
This salad is highly versatile and can be enjoyed as a light lunch, a side dish, or even as part of a larger spread for entertaining guests. It pairs wonderfully with grilled meats or roasted vegetables but is also delicious on its own for a nutrient-packed meal.
In addition to its delicious taste, this salad is packed with nutrients. Lentils provide an excellent source of iron, folate, and complex carbohydrates, while olive oil offers heart-healthy monounsaturated fats. Combined with fresh vegetables, this salad supports a balanced and wholesome diet.
