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.
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.
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 per serving
2 ServingsCalories 1210kcal
Protein 66g
Carbohydrates 190g
Fiber 30g
Sugar 30g
Fat 50g
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