Pin it This vibrant Black Lentil Salad with Roasted Vegetables is a nutritious feast for the senses. Combining earthy beluga lentils with the sweetness of caramelized Mediterranean vegetables and a zesty lemon-dijon dressing, it offers a sophisticated balance of flavors and textures. Whether served as a hearty lunch or a light dinner, this Mediterranean-inspired dish is as beautiful as it is delicious.
Pin it The secret to this salad lies in the contrast between the firm, caviar-like texture of the black lentils and the soft, roasted edges of the peppers and zucchini. Every bite is packed with vitamins and plant-based protein, providing sustained energy without feeling heavy. It is a versatile base that can be customized to suit your dietary needs while remaining a staple for healthy eating.
Ingredients
- Lentils: 1 cup (200 g) dried black lentils (beluga lentils), rinsed; 3 cups (720 ml) water; 1 bay leaf; ½ tsp salt
- Roasted Vegetables: 1 medium red bell pepper, diced; 1 medium zucchini, diced; 1 small red onion, cut into wedges; 1 small carrot, diced; 2 tbsp olive oil; ½ tsp ground black pepper; ½ tsp salt
- Salad Additions: ½ cup (50 g) cherry tomatoes, halved; ¼ cup (30 g) fresh parsley, chopped; 2 tbsp feta cheese, crumbled (optional)
- Dressing: 2 tbsp extra-virgin olive oil; 1½ tbsp fresh lemon juice; 1 tsp Dijon mustard; 1 garlic clove, minced; ½ tsp honey or maple syrup; Salt and pepper, to taste
Instructions
- Step 1
- Preheat oven to 425°F (220°C).
- Step 2
- Spread bell pepper, zucchini, red onion, and carrot on a baking sheet. Drizzle with olive oil, season with salt and pepper, and toss to coat.
- Step 3
- Roast vegetables for 25–30 minutes, stirring halfway, until tender and lightly browned.
- Step 4
- Meanwhile, place lentils, water, and bay leaf in a saucepan. Bring to a boil, then reduce heat and simmer uncovered for 20–25 minutes, until lentils are tender but not mushy. Drain and discard bay leaf. Stir in ½ tsp salt while warm.
- Step 5
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, garlic, honey, salt, and pepper to make the dressing.
- Step 6
- Combine warm lentils, roasted vegetables, cherry tomatoes, and parsley in a large bowl. Drizzle with dressing and toss gently. Add feta if using.
- Step 7
- Serve warm or at room temperature.
Zusatztipps für die Zubereitung
To ensure the best texture, monitor the lentils closely during the last five minutes of cooking; they should be tender to the bite but still hold their distinct round shape. Using a whisk for the dressing ensures the mustard and honey emulsify perfectly with the oil and lemon juice for a smooth, consistent flavor.
Varianten und Anpassungen
For a completely vegan version, simply omit the feta cheese or use a plant-based feta alternative. If you want to increase your intake of leafy greens, toss in a handful of fresh arugula or baby spinach just before serving to add a peppery bite.
Serviervorschläge
While this salad is a complete meal on its own, it also pairs beautifully as a side dish for grilled chicken or salmon. For a festive touch, garnish with extra fresh parsley and a few additional lemon wedges on the side.
Pin it With 260 calories and 11g of protein per serving, this Black Lentil Salad is a powerhouse of nutrition that doesn't sacrifice flavor. Enjoy the combination of warm, earthy lentils and sweet roasted vegetables for a meal that feels both indulgent and wholesome.
Recipe FAQ
- → Can I use other types of lentils?
Beluga lentils work best because they hold their shape during cooking. Green or brown lentils are suitable substitutes, but avoid red lentils as they become too soft and mushy for this dish.
- → How long does this keep in the refrigerator?
Store in an airtight container for up to 5 days. The flavors actually develop and improve after a day. Add fresh herbs and dressing right before serving for best texture.
- → Can I make this ahead for meal prep?
Absolutely. Cook lentils and roast vegetables up to 3 days in advance. Keep components separate and toss with dressing just before eating to maintain optimal texture and freshness.
- → What vegetables work well for roasting?
Beyond the suggested vegetables, try adding sweet potato cubes, eggplant, Brussels sprouts, or butternut squash. Root vegetables like parsnips and beets also pair beautifully with lentils.
- → Is this suitable for vegan diets?
Simply omit the feta cheese or substitute with crumbled tofu or vegan feta. The dressing is already plant-based when maple syrup replaces honey, making this entirely vegan-friendly.
- → Can I add protein to make it more filling?
Grilled chicken, baked salmon, or chickpeas work wonderfully. For plant-based protein, consider adding quinoa, hemp seeds, or walnuts for extra crunch and nutrition.