Save This vibrant Black Lentil Salad with Roasted Vegetables is a masterpiece of Mediterranean flavors and textures. Featuring earthy beluga lentils as a high-protein base, the dish is elevated by a medley of caramelized red bell peppers, zucchini, and carrots. A zesty lemon and Dijon mustard dressing ties the ingredients together, making it a nutritious choice for a hearty lunch or a light, wholesome dinner.
Save The beauty of this salad lies in the roasting process, which brings out the natural sweetness of the vegetables. When combined with the firm, caviar-like texture of black lentils and a sprinkle of fresh parsley, every bite offers a satisfying balance of savory and bright notes.
Ingredients
- Lentils: 1 cup (200 g) dried black lentils (beluga lentils), 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 (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 (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: Prep the Oven
- Preheat your oven to 425°F (220°C).
- Step 2: Season the Vegetables
- Spread the diced bell pepper, zucchini, red onion, and carrot on a baking sheet. Drizzle with 2 tablespoons of olive oil, season with salt and pepper, and toss to coat evenly.
- Step 3: Roast
- Roast the vegetables for 25–30 minutes, stirring halfway through, until they are tender and lightly browned.
- Step 4: Cook the Lentils
- Place the lentils, water, and bay leaf in a saucepan. Bring to a boil, then reduce heat and simmer uncovered for 20–25 minutes until tender but not mushy. Drain, discard the bay leaf, and stir in ½ tsp salt while warm.
- Step 5: Prepare the Dressing
- In a small bowl, whisk together the extra-virgin olive oil, lemon juice, Dijon mustard, minced garlic, honey (or maple syrup), salt, and pepper.
- Step 6: Assemble the Salad
- In a large bowl, combine the warm lentils, roasted vegetables, cherry tomatoes, and fresh parsley. Drizzle with the dressing and toss gently. Add crumbled feta if desired.
- Step 7: Serve
- Serve immediately while warm or allow to come to room temperature.
Zusatztipps für die Zubereitung
To ensure the best texture, be careful not to overcook the lentils; they should be tender but still hold their shape. Using a whisk for the dressing ensures the honey and mustard emulsify perfectly with the olive oil for a smooth finish.
Varianten und Anpassungen
For a strictly vegan version, omit the feta cheese or use a plant-based substitute. You can also enhance the salad by adding a handful of fresh arugula or baby spinach for extra greens and a peppery bite.
Serviervorschläge
This salad is versatile and pairs wonderfully with grilled protein such as chicken or salmon. It can be served as a main dish or a side, and it stays fresh in the refrigerator, making it an excellent option for healthy lunches throughout the week.
Save Enjoy this wholesome Black Lentil Salad as a delicious way to fuel your body. With its balance of 260 calories and essential nutrients, it is a guilt-free meal that never sacrifices taste.
Recipe FAQs
- → Can I use other types of lentils?
While beluga lentils hold their shape best, you can substitute French green lentils or brown lentils. Red lentils will become too soft and mushy for this preparation.
- → How long does this keep in the refrigerator?
The salad stores well for 4-5 days in an airtight container. The flavors actually develop and improve overnight. Add fresh herbs just before serving.
- → Is this suitable for meal prep?
Absolutely. The dish reheats beautifully or can be enjoyed cold. Consider storing the dressing separately if making more than 2 days ahead.
- → What vegetables work best for roasting?
Root vegetables like sweet potatoes, beets, or parsnips work wonderfully. Eggplant and mushrooms also add great depth and umami flavor.
- → Can I make this without a dairy-free option?
Simply omit the feta cheese or substitute with vegan feta, olives, or avocado for creaminess. The dish remains satisfying and protein-rich.