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 Mar 2025
  • Cook time 7 min
  • Prep time 5 min
  • 2 Servings
  • 11 Ingredients

Arugula lentil salad

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:

3/4 cup cashew
100g
1 onion
110g
3 tbsp olive oil
40g
1 jalapeno pepper
14g
6 sun-dried tomatoes
12g
3 slices whole-wheat bread
80g
2 cups lentils
400g
4 cups arugula
80g
2 tbsp vinegar
33g
1 oz raisins
44g
1 tsp maple syrup
7g

Instructions:

1. Prepare Cashews:
- 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.
2. Cook the Onions and Jalapeno:
- 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.
3. Prepare Sun-Dried Tomatoes and Bread:
- 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.
4. Assemble the Salad:
- 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.
5. Prepare the Dressing:
- 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.
6. Serve:
- 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 Size460 grams
Energy
Calories 1210kcal61%
Protein
Protein 66g43%
Carbohydrates
Carbohydrates 190g54%
Fiber 30g76%
Sugar 30g29%
Fat
Fat 50g57%
Saturated 8g28%
Cholesterol 0.00mg-
Vitamins
Vitamin A 60ug6%
Choline 250mg46%
Vitamin B1 2.10mg175%
Vitamin B2 0.70mg54%
Vitamin B3 9mg55%
Vitamin B6 1.47mg87%
Vitamin B9 1060ug264%
Vitamin B12 0.00ug0%
Vitamin C 30mg34%
Vitamin E 2.13mg14%
Vitamin K 80ug66%
Minerals
Calcium, Ca 260mg20%
Copper, Cu 2.93mg325%
Iron, Fe 18mg171%
Magnesium, Mg 300mg72%
Phosphorus, P 980mg79%
Potassium, K 2380mg70%
Selenium, Se 18ug32%
Sodium, Na 230mg16%
Zinc, Zn 11mg96%
Water
Water 150g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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