Arugula lentil salad
This Arugula Lentil Salad features peppery arugula, protein-rich lentils, and a variety of flavorful ingredients, all tossed in a light vinaigrette. It’s a nutritious choice for lunch or as a side dish.
Cook time 7 min
Prep time 5 min
Ingredients:
3/4 cup cashew1 onion
3 tbsp olive oil
1 jalapeno pepper
6 sun-dried tomatoes
3 slices whole-wheat bread
2 cups lentils
4 cups arugula
2 tbsp vinegar
1 oz raisins
1 tsp maple syrup
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.
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.
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.
Arugula lentil salad FAQ:
Toast the cashews in the oven at 350°F (175°C) for 8-10 minutes, or until they are golden brown and fragrant.
Yes, you can prepare the salad ahead of time, but it's best to add the arugula and dressing just before serving. This helps maintain the freshness and crunch of the greens.
If you don't have lentils, you can use cooked quinoa or chickpeas as a substitute for a similar texture and protein content.
Store any leftovers in an airtight container in the refrigerator for up to 2-3 days. The arugula may wilt, so it’s best to add it fresh when you’re ready to serve.
You can use any mild vinegar, such as white wine vinegar or apple cider vinegar, which will complement the flavors without overpowering the salad.
Cooking 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.
Nutrition Facts
2 ServingsCalories 1210kcal
Protein 66g
Carbohydrates 190g
Fiber 30g
Sugar 30g
Fat 50g
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