A zesty and refreshing salad featuring tender green lentils, massaged kale, briny olives, and sun-dried tomatoes, all tossed in a vibrant lemon pesto vinaigrette. This high-protein, vegan dish is perfect for a quick, healthy meal.
Why You’ll Love This Recipe
- Packed with Nutrients – Loaded with plant-based protein, fiber, and healthy fats.
- Bursting with Flavor – The bright lemon pesto vinaigrette ties everything together with a fresh and tangy taste.
- Quick and Easy – Ready in just over 30 minutes, making it perfect for busy days.
- Meal-Prep Friendly – Stores well in the fridge for a few days, allowing for easy lunches and dinners.
- Dietary-Friendly – Vegan, gluten-free, and dairy-free for a wholesome, inclusive dish.
Ingredients
(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)
Salad:
- 1 cup (192 g) green lentils
- 1 large bunch lacinato kale, stems removed, finely chopped
- Juice of 1 large lemon
- ½ teaspoon cold-pressed olive oil
- ½ cup (90 g) pitted Frescatrano or Castelvetrano olives, halved
- ¼ cup (14 g) unmarinated sun-dried tomatoes, finely chopped
- 1 large shallot, thinly sliced
- ⅓ cup (48 g) Marcona almonds, coarsely chopped
- ½ cup (30 g) fresh flat-leaf parsley, finely chopped
Lemon Pesto Vinaigrette:
- 1 cup (24 g) fresh basil leaves
- ¼ cup (15 g) fresh parsley leaves
- ¼ cup (34 g) pine nuts
- ¼ cup (44 g) nutritional yeast
- ½ teaspoon salt, plus more to taste
- ½ teaspoon black pepper, plus more to taste
- 2 tablespoon (34 g) white miso
- 2 cloves garlic
- Juice of 1 medium lemon
- ¼ cup (60 ml) red wine vinegar
- 1 tablespoon (15 ml) pure maple syrup
Directions
Prepare the Lentils:
- Fill a medium saucepan two-thirds full with water and bring to a boil over high heat.
- Add the lentils, reduce heat to medium-low, and simmer for 12 to 15 minutes until tender but not mushy.
- Drain the lentils and set aside to cool completely.
Prepare the Lemon Pesto Vinaigrette:
- In a blender, combine basil, parsley, pine nuts, nutritional yeast, salt, black pepper, miso, garlic, lemon juice, red wine vinegar, and maple syrup.
- Blend until smooth. Taste and adjust seasoning with additional salt and pepper if needed.
- Set the vinaigrette aside.
Assemble the Salad:
- In a large bowl, combine the chopped kale, lemon juice, and olive oil.
- Massage the kale with your hands until it becomes slightly wilted and tender.
- Add the cooled lentils, olives, sun-dried tomatoes, shallot, almonds, and parsley to the bowl.
- Toss the ingredients together to combine.
- Drizzle the lemon pesto vinaigrette over the salad and toss again to evenly coat all ingredients.
- Chill the salad in the refrigerator for 20 to 30 minutes before serving to allow flavors to meld.
Servings and Timing
- Servings: 4
- Prep Time: 20 minutes
- Cooking Time: 12 minutes
- Total Time: 32 minutes
- Calories: Approximately 350 kcal per serving
Variations
- Add More Protein – Toss in some crispy chickpeas or hemp seeds for an extra protein boost.
- Cheesy Twist – If not vegan, sprinkle some crumbled feta or shaved parmesan.
- Nut-Free Option – Substitute the pine nuts and almonds with sunflower or pumpkin seeds.
- Different Greens – Swap kale for spinach, arugula, or mixed greens.
- Extra Crunch – Add roasted pepitas or crushed walnuts for added texture.
Storage/Reheating
- Storage: Keep leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheating: This salad is best enjoyed cold, but if you prefer it slightly warm, let it sit at room temperature for 10–15 minutes before eating.
- Make-Ahead Tip: You can prepare the lentils and dressing in advance and assemble the salad just before serving for maximum freshness.
FAQs
How do I keep the kale from being too tough?
Massaging the kale with lemon juice and olive oil helps break down its fibers, making it tender and easier to eat.
Can I use canned lentils instead of cooking them from scratch?
Yes! Drain and rinse canned lentils before adding them to the salad.
What can I use instead of nutritional yeast?
You can substitute it with grated vegan parmesan or omit it if needed.
Can I make the dressing ahead of time?
Absolutely! The lemon pesto vinaigrette can be made up to 3 days in advance and stored in the fridge.
Is this salad good for meal prep?
Yes! It holds up well in the fridge, making it a great option for make-ahead meals.
Can I add a protein source to make it more filling?
Yes! Grilled tofu, tempeh, or even a scoop of quinoa would complement this salad well.
What’s the best way to chop the sun-dried tomatoes?
Use kitchen scissors or a sharp knife to finely chop them for easy mixing.
Can I substitute white miso with another type of miso?
Yes, but red miso has a stronger taste, so use less if substituting.
What if I don’t have pine nuts for the dressing?
Almonds, cashews, or even sunflower seeds make great substitutes.
Can I freeze this salad?
No, this salad does not freeze well due to the fresh greens and dressing.
Conclusion
Lemon Pesto Lentil Salad is a delicious, nutrient-dense dish that’s perfect for a light meal or side dish. With its bright and zesty flavors, protein-packed lentils, and vibrant mix of textures, this salad is sure to become a favorite. Whether you’re meal-prepping for the week or looking for a quick and healthy meal, this recipe has you covered. Try it today and enjoy a fresh, wholesome salad bursting with flavor!
Lemon Pesto Lentil Salad
- Total Time: 32 minutes
- Yield: 4 servings
- Diet: Vegan
Description
This Lemon Pesto Lentil Salad is a refreshing and nutritious dish featuring tender green lentils, massaged kale, briny olives, and sun-dried tomatoes, all tossed in a zesty lemon pesto vinaigrette. Packed with plant-based protein and fiber, this vegan and gluten-free salad is perfect for a quick meal or meal prep option.
Ingredients
Ingredients
Salad:
- 1 cup (192 g) green lentils
- 1 large bunch lacinato kale, stems removed, finely chopped
- Juice of 1 large lemon
- ½ tsp cold-pressed olive oil
- ½ cup (90 g) pitted Frescatrano or Castelvetrano olives, halved
- ¼ cup (14 g) unmarinated sun-dried tomatoes, finely chopped
- 1 large shallot, thinly sliced
- ⅓ cup (48 g) Marcona almonds, coarsely chopped
- ½ cup (30 g) fresh flat-leaf parsley, finely chopped
Lemon Pesto Vinaigrette:
- 1 cup (24 g) fresh basil leaves
- ¼ cup (15 g) fresh parsley leaves
- ¼ cup (34 g) pine nuts
- ¼ cup (44 g) nutritional yeast
- ½ tsp salt, plus more to taste
- ½ tsp black pepper, plus more to taste
- 2 tbsp (34 g) white miso
- 2 cloves garlic
- Juice of 1 medium lemon
- ¼ cup (60 ml) red wine vinegar
- 1 tbsp (15 ml) pure maple syrup
Instructions
Instructions
1. Prepare the Lentils:
- Fill a medium saucepan two-thirds full with water and bring to a boil over high heat.
- Add the lentils, reduce heat to medium-low, and simmer for 12 to 15 minutes until tender but not mushy.
- Drain the lentils and set aside to cool completely.
2. Make the Lemon Pesto Vinaigrette:
- In a blender, combine basil, parsley, pine nuts, nutritional yeast, salt, black pepper, miso, garlic, lemon juice, red wine vinegar, and maple syrup.
- Blend until smooth. Taste and adjust seasoning with additional salt and pepper if needed.
3. Assemble the Salad:
- In a large bowl, combine chopped kale, lemon juice, and olive oil.
- Massage the kale with your hands until it becomes slightly wilted and tender.
- Add the cooled lentils, olives, sun-dried tomatoes, shallot, almonds, and parsley to the bowl.
- Toss to combine.
- Drizzle the lemon pesto vinaigrette over the salad and toss again to coat evenly.
- Chill the salad in the refrigerator for 20 to 30 minutes before serving.
Notes
- Protein Boost: Add crispy chickpeas, hemp seeds, or grilled tofu.
- Nut-Free Alternative: Swap pine nuts and almonds with sunflower or pumpkin seeds.
- Greens Substitutes: Use spinach, arugula, or mixed greens instead of kale.
- Storage: Keep refrigerated in an airtight container for up to 3 days. Best served cold.
- Prep Time: 20 minutes
- Cook Time: 12 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean-Inspired
