Arugula lentil salad
Fresh and nutritious Arugula Lentil Salad packed with flavorful ingredients like cashews, sun-dried tomatoes, and whole-wheat bread. Tossed with a touch of maple syrup and vinegar, this quick and easy recipe is perfect for a healthy lunch or dinner.
- 23 Apr 2024
- Cook time 7 min
- Prep time 5 min
- 2 Servings
- 11 Ingredients
Arugula lentil salad is a delicious, healthy, and nutritious dish that combines the peppery flavor of arugula, the protein-packed goodness of lentils, and a host of other flavorful ingredients. This salad is perfect for a light lunch or a side dish and is bound to be a crowd-pleaser.
Ingredients:
Instructions:
- Preheat the oven to 350°F (175°C).
- Spread the cashews on a baking sheet and toast them in the oven for 8-10 minutes, or until they are golden brown and fragrant. Remove from oven and set aside to cool.
- In a large skillet, heat 1 tbsp of olive oil over medium heat.
- Add the finely chopped onion and cook until it becomes translucent, about 5-7 minutes.
- Stir in the chopped jalapeno pepper and cook for an additional 2-3 minutes until softened. Remove from heat and set aside.
- In a small bowl, soak the chopped sun-dried tomatoes in warm water for 5-10 minutes to soften them. Once softened, drain and set aside.
- In the same skillet used for the onion and jalapeno, add the remaining 2 tbsp of olive oil and heat over medium-high heat.
- Add the whole-wheat bread cubes to the skillet and cook, stirring frequently, until they are crispy and golden brown, about 5-7 minutes. Set the croutons aside on a paper towel to drain any excess oil.
- In a large mixing bowl, combine the cooked lentils, toasted cashews, cooked onion and jalapeno mix, soaked sun-dried tomatoes, and crispy bread croutons.
- Add the arugula, stirring gently to combine.
- In a small bowl, whisk together the vinegar, raisins, and maple syrup until well combined.
- Pour the dressing over the salad and toss gently to coat all the ingredients.
- Divide the Arugula Lentil Salad among serving plates and enjoy immediately.
Tips:
- Rinse and sort the lentils before cooking to remove any debris or damaged lentils.
- Soak the cashews overnight to make them softer and easier to blend, or use roasted cashews for a different flavor profile.
- For a spicier kick, leave the seeds in the jalapeno pepper; for a milder flavor, remove them.
- Toast the whole-wheat bread slices to add a bit of crunch to the salad.
- Try using different types of vinegar like balsamic or apple cider for a unique twist on the flavor.
- If you don’t have arugula, you can substitute it with spinach or mixed greens.
This arugula lentil salad offers a delightful combination of textures and flavors, from the nutty cashews and chewy sun-dried tomatoes to the peppery arugula and tender lentils. It is a versatile and easy-to-make dish that can be enjoyed on its own or as a side. Whether you're looking for a healthy lunch option or a satisfying addition to your meal, this salad is sure to impress.
| Nutrition Facts | |
|---|---|
| Serving Size | 460 grams |
| Energy | |
| Calories 1210kcal | 49% |
| Protein | |
| Protein 66g | 43% |
| Carbohydrates | |
| Carbohydrates 190g | 54% |
| Fiber 30g | 76% |
| Sugar 30g | 29% |
| Fat | |
| Fat 50g | 57% |
| Saturated 8g | 28% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 60ug | 6% |
| Choline 250mg | 46% |
| Vitamin B1 2.10mg | 175% |
| Vitamin B2 0.70mg | 54% |
| Vitamin B3 9mg | 55% |
| Vitamin B6 1.47mg | 87% |
| Vitamin B9 1060ug | 264% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 30mg | 34% |
| Vitamin E 2.13mg | 14% |
| Vitamin K 80ug | 66% |
| Minerals | |
| Calcium, Ca 260mg | 20% |
| Copper, Cu 2.93mg | 0% |
| Iron, Fe 18mg | 171% |
| Magnesium, Mg 300mg | 72% |
| Phosphorus, P 980mg | 79% |
| Potassium, K 2380mg | 70% |
| Selenium, Se 18ug | 32% |
| Sodium, Na 230mg | 16% |
| Zinc, Zn 11mg | 96% |
| Water | |
| Water 150g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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