When I want something fresh and filling, I always turn to this vegan lentil and arugula salad. It’s the kind of dish that feels both hearty and light, with earthy lentils and peppery arugula coming together in every bite. I love how the salad’s flavors pop with just a simple dressing and a handful of bright veggies.
This salad is inspired by Mediterranean flavors and makes a perfect lunch or side. It’s quick to toss together and packs plenty of plant-based protein, so I never feel like I’m missing out. Whether you’re new to vegan meals or just looking for a tasty way to eat more greens, this salad is a go-to in my kitchen.
Ingredients for Vegan Lentil and Arugula Salad
I always select the freshest and most vibrant ingredients to make my vegan lentil and arugula salad a standout dish. For protein and fiber I use brown or green lentils. Peppery arugula lifts the flavors and a handful of Mediterranean-inspired add-ins bring everything together. Here’s everything you need:
- 1 cup dry brown or green lentils, rinsed and drained
- 4 cups fresh arugula, washed and dried
- 1 small red onion, thinly sliced
- 1 cup cherry tomatoes, halved
- 1/4 cup extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 1/4 cup fresh parsley, chopped
- 1/4 cup walnuts, roughly chopped
- 1/4 teaspoon sea salt, or to taste
- 1/4 teaspoon black pepper, or to taste
These ingredients create a salad that’s high in plant-based protein, has healthy fats, and bursts with bright flavors. All items are easy to find and provide the nutrition and taste I aim for in every vegan recipe.
Tools and Equipment Needed
As a longtime vegan chef, I have learned that simple tools can make a big difference in homemade vegan recipes like my lentil and arugula salad. Here are the essentials you will need:
- Medium saucepan: For simmering the lentils until tender
- Fine-mesh strainer: To rinse and drain lentils before and after cooking
- Large mixing bowl: Perfect for tossing the salad ingredients together
- Small bowl: Ideal for whisking the lemon-Dijon dressing
- Sharp chef’s knife: For slicing red onion, cherry tomatoes, and parsley
- Cutting board: A safe surface for prepping veggies and nuts
- Garlic press or microplane: To finely mince or grate fresh garlic
- Whisk or fork: To blend the dressing ingredients until smooth
- Salad tongs or large spoon: For mixing and serving the finished salad
With these tools on hand, making a healthy and flavorful vegan salad becomes quick and seamless every time.
Prep Steps
I rely on a few simple prep steps to make my vegan lentil and arugula salad shine with freshness and flavor. Here’s how I create the perfect base for a healthy and delicious meal.
Cooking the Lentils
I start by rinsing 1 cup of dried brown or green lentils under cold water using a fine-mesh strainer. Then I transfer the lentils to a medium saucepan and cover them with 3 cups of water. I bring them to a gentle boil over medium-high heat. Once they’re boiling I reduce the heat and let them simmer uncovered for about 20 to 25 minutes until they turn tender but not mushy. I drain the lentils and let them cool completely before assembling the salad.
| Step | Details |
|---|---|
| Lentils needed | 1 cup dried brown or green lentils |
| Water | 3 cups |
| Simmer time | 20-25 minutes |
Washing and Preparing Arugula
I use a large bowl to soak 4 cups of arugula leaves in cold water. I swish the leaves gently to remove any grit or dirt. After draining the water I give the leaves a quick spin in a salad spinner to dry them thoroughly. If the arugula comes in large leaves I tear them into bite-sized pieces. Fresh dry arugula lets the salad dressing coat every green beautifully.
Chopping Vegetables and Herbs
I finely slice half a red onion and then halve 1 cup of cherry tomatoes. For the freshest flavor I mince 2 cloves of garlic and chop 2 tablespoons of fresh parsley finely. For a satisfying crunch I roughly chop a small handful of walnuts. With everything prepped and ready my vegan lentil and arugula salad comes together in no time.
Making the Dressing
I love how a simple homemade dressing can bring a salad to life and tie together all the fresh flavors. For this vegan lentil and arugula salad, I make a quick lemon Dijon vinaigrette that is both zesty and silky. Start by grabbing a small bowl and a whisk.
Add 3 tablespoons of extra virgin olive oil to the bowl. Pour in 2 tablespoons of freshly squeezed lemon juice for tang. Spoon in 1 teaspoon of Dijon mustard which adds a creamy, sharp note without any dairy. Mince 1 small garlic clove finely and add it in—fresh garlic packs a savory punch that works beautifully with lentils and arugula. Season with 1/2 teaspoon of sea salt and 1/4 teaspoon of black pepper for balance. If you want a subtle touch of sweetness, whisk in 1/2 teaspoon of maple syrup or agave nectar.
Whisk everything vigorously until the dressing is emulsified and glossy. Taste and adjust the seasoning if needed. I like my dressing bold so I sometimes add a bit more lemon juice or ground pepper to make the flavors pop. Set the dressing aside until you are ready to toss it with your lentils and greens.
| Ingredient | Amount | Preparation |
|---|---|---|
| Extra virgin olive oil | 3 tablespoons | – |
| Lemon juice | 2 tablespoons | Freshly squeezed |
| Dijon mustard | 1 teaspoon | – |
| Garlic | 1 clove | Minced |
| Sea salt | 1/2 teaspoon | – |
| Black pepper | 1/4 teaspoon | Freshly ground |
| Maple syrup or agave | 1/2 teaspoon | Optional, for sweetness |
Assembling the Salad
Now that each component is ready it is time to bring this vegan lentil and arugula salad together. I focus on layering textures and flavors so every bite bursts with freshness and balance.
Combining the Ingredients
First I reach for a spacious salad bowl. I add the cooked lentils while they are still slightly warm. This warmth helps the flavors meld. Next I pile in the crisp arugula followed by the chopped red onion juicy cherry tomatoes and fresh parsley. I then sprinkle the walnuts over the top for a toothsome crunch and wonderful richness.
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Here is how I layer the ingredients:
| Ingredient | Amount | Prep |
|---|---|---|
| Cooked lentils | 2 cups (from about 1 cup dry) | Drained |
| Arugula | 4 cups | Washed & dry |
| Cherry tomatoes | 1 cup | Halved |
| Red onion | 1/4 medium | Thinly sliced |
| Fresh parsley | 1/4 cup | Chopped |
| Walnuts | 1/3 cup | Chopped |
Tossing with Dressing
I drizzle the vibrant lemon Dijon vinaigrette evenly over the salad ingredients. Using two large spoons or my hands I gently toss everything together. The arugula wilts slightly as the warm lentils and zesty dressing mingle with the veggies and nuts. I keep tossing until all leaves are lightly coated and the lentils glisten. The aroma that rises—a mix of peppery greens tangy lemon and toasted walnuts—makes me eager to dig in.
At this point I adjust seasoning to taste adding a pinch more sea salt or black pepper if needed. The salad is now ready to plate and enjoy.
Serving Suggestions
I love to serve this vegan lentil and arugula salad as a protein-rich main course for lunch. The warm lentils paired with the crisp, peppery arugula make each bite fresh and satisfying. For a wholesome meal, I often add a slice of rustic whole grain bread on the side. This is ideal for soaking up any extra lemon Dijon vinaigrette from the bottom of the bowl.
When entertaining guests, I turn this salad into a vibrant starter by plating it in small bowls or on appetizer plates. Garnish with extra chopped walnuts and a sprinkle of fresh parsley for eye-catching presentation. A drizzle of high-quality olive oil right before serving boosts the flavors and adds a lovely sheen.
If I am craving a more substantial meal or want to boost the salad’s heartiness, I add a few slices of creamy avocado on top. The extra smoothness pairs perfectly with the earthy lentils while adding healthy fats. This combination fuels my active lifestyle and keeps me feeling energized for hours.
For variety, I sometimes serve this vegan salad alongside roasted vegetables such as carrots, sweet potatoes, or cauliflower. The gentle sweetness of roasted veggies complements the tangy dressing and balances the salad’s peppery bite.
This salad packs well for picnics or work lunches too. I recommend storing the dressing separately in a small jar and tossing everything together just before eating. This keeps the arugula crisp and the flavors bright.
No matter how you present it, this vegan lentil and arugula salad is versatile enough to fit any occasion—from a casual weekday lunch to an elegant dinner starter.
Make-Ahead and Storage Tips
I love how versatile this vegan lentil and arugula salad is for meal prep. When I ran my vegan restaurant, meal prep was key to keeping the kitchen efficient and flavors bright. At home, I still rely on make-ahead strategies to keep my weekly meals fresh and my energy levels high.
Prepping in Advance
- Cook the Lentils Ahead: I like to cook a big batch of lentils in advance. Store cooled lentils in an airtight container in the refrigerator for up to 4 days.
- Prepare the Dressing Early: The lemon Dijon vinaigrette keeps well in a sealed jar for up to a week in the fridge. Give it a good shake before using to re-emulsify.
- Chop Veggies in Advance: Chop onion, tomatoes, parsley, and walnuts ahead of time and keep them in separate containers. This makes assembly quick and keeps everything crisp.
- Wait on the Arugula: Only wash and dry the arugula when you’re ready to assemble or serve. This keeps the leaves from wilting or losing their peppery bite.
Storing Assembled Salad
If you want to assemble the salad in advance for lunches or quick dinners, layer the cooked lentils on the bottom of your container with veggies and walnuts on top, leaving the arugula and dressing separate until serving. This prevents sogginess and helps maintain crisp textures.
Best Storage Practices
| Component | Storage Method | Duration | Notes |
|---|---|---|---|
| Cooked Lentils | Airtight container | 4 days | Cool fully before storing |
| Dressing | Sealed glass jar | 7 days | Shake before use |
| Chopped Veggies | Separate containers | 2-3 days | Keep moisture minimal |
| Washed Arugula | Salad spinner or towel | 2 days | Store dry, in fridge |
| Assembled Salad | Layered, undressed | 2 days | Dress right before eating |
Tips for Freshness and Enjoyment
- For meal prep, I recommend making individual mason jar salads: add lentils at the bottom, followed by veggies, and keep arugula at the very top. Pack the dressing separately and toss right before eating.
- If any components seem dry after storage, a splash of fresh lemon juice and olive oil just before serving helps revive flavors and texture.
Keeping these tips in mind makes it easy to enjoy healthy vegan salads all week long without sacrificing freshness or flavor.
Conclusion
I love how this vegan lentil and arugula salad brings both simplicity and bold flavors to my table. It’s become my go-to for busy days when I want something nourishing without a lot of fuss.
Whether I’m prepping meals for the week or sharing a colorful dish with friends the fresh ingredients and zesty vinaigrette always hit the spot. Give it a try and see how easily it can brighten up your meals too.
