Cold Lentil Salad

Cold Lentil Salad

Today, I’d like to dedicate some time to the lentil.

Cold Lentil Salad recipe and images by Lacey Baier, a sweet pea chef

Yes, the lentil.

Is it just me, or does it seem the lentil often gets left out?

Cold Lentil Salad recipe and images by Lacey Baier, a sweet pea chef
Cold Lentil Salad recipe and images by Lacey Baier, a sweet pea chef

It certainly does in my house.  When I cook beans, I’ll typically use pinto beans, soy beans, black beans, garbanzo beans (chickpeas) or some other variety, but not usually lentil beans.

Maybe it’s because they don’t come canned?  Am I that lazy?

Cold Lentil Salad recipe and images by Lacey Baier, a sweet pea chef

Lentils are actually quite delicious and surprisingly nutritious.  So, for today’s post, I thought I’d share a little about how great lentils are in an effort to increase their use in your kitchen and mine.

Health Benefits of Lentils

  • Lentils are very rich in protein, folic acid, and both soluble and insoluble dietary fiber.
  • Lentils are very high in Vitamin C, the B vitamins and contain 8 of the essential amino acids.
  • Lentils contain many valuable trace minerals.
  • Lentils are one of the highest sources of antioxidants found in legumes.
  • Ummm…they are quite tasty.

Cold Lentil Salad recipe and images by Lacey Baier, a sweet pea chef

What does this mean for you?

  • Reduced Risk of Heart Disease: Studies have found that people who eat high fiber legumes, like lentils, have a reduced risk of heart disease.
  • Stabilize Blood Sugar: Lentils help in regulating blood sugar by providing steady, slow-burning energy and balancing blood sugar levels from the high fiber content.
  • Replenish Iron Within Your Body: Lentils are loaded with iron and are great for people who don’t eat red meat (like vegans and vegetarians).
  • Healthy Functioning of the Nervous, Digestive, and Immune Systems: Lentils are a great source of B vitamins, most notably folate and niacin (B3).
  • Lower Cholesterol: Lentils are a great cholesterol-lowering food due to their high levels of fiber.
  • Protein Packed: 26% of the calories in lentils are from protein and they have the third highest level of protein than any other plant food.

So, there you have it. Everything you ever wanted to know about lentils. Probably even more. Given all their health benefits, it’s really no wonder lentils are a staple in so many parts of the world.

Cold Lentil Salad recipe and images by Lacey Baier, a sweet pea chef

Watch me make this super easy salad:

That all being said, please enjoy this protein-and-fiber-packed Cold Lentil Salad recipe that’s not only delicious, but great for your body, too!

Cold Lentil Salad
Prep time
Cook time
Total time
Enjoy this light and healthy Cold Lentil Salad that is not only delicious, but is good for you, too!
Recipe type: Easy
Serves: 4-6
  • 1 cup lentils, uncooked
  • 1 tbsp. olive oil
  • 2 tbsp. freshly squeezed lemon juice
  • 1 clove garlic, minced
  • 2 tbsp. red wine vinegar
  • 2 green onions, chopped
  • 2 tbsp. Italian parsley, chopped
  • ¼ small red onion, chopped
  • 1 carrot, chopped
  • kosher salt, to taste
  • ground black pepper, to taste
  1. Add enough water to fully cover lentils in a deep pot and cook, covered, over medium-high heat for 30-45 minutes, or until tender (but not falling apart).
  2. Drain, rinse with cold water and set aside.
  3. In a small mixing bowl, whisk together olive oil, lemon juice, garlic and vinegar. Set aside.
  4. In a medium mixing bowl, combine cooked lentils, green onions, parsley, red onion and carrot. Drizzle olive oil mixture over salad and toss well. Season to taste with kosher salt and ground black pepper, if desired.
  5. Refrigerate, covered, for at least 30-45 minutes to chill, preferably 2-3 hours to allow flavors to meld.


Want more easy recipes?

If so, sign up now to receive a FREE copy of my eCookbook with 40 original ASPC recipes. Plus, get emails with even more easy recipes and cooking tips. Sign up now!

About the author: My name is Lacey and I’m so glad you’re here. I am a foodie, a photographer, a chef, and a project manager at a local tech start-up in Austin. But, most importantly, I am the mother of three adorable little kiddos (Jordan, Savannah and Hunter) and am madly in love with and married to my high school sweetheart, Dustin.

22 comments… add one

  1. jen@foodorleans August 8, 2011, 12:17 pm

    Looks so good and healthy. I just found your site via tasty kitchen. I love it!

  2. Katie August 9, 2011, 9:18 am

    I have been wanting to do something with the dried lentils in my pantry. They are leftover from “soup” season aka winter. I will definitely have to try this!

  3. Cheryl and Adam @ August 9, 2011, 9:55 am

    Adam grew up eating lentils and can’t get enough of them, although it took me a while to warm up to them, but I have come to appreciate them especially as he insists on lentils on New Year’s day in homage to his years in Italy. This is a delicious preparation, and beautifully photographed. Glad to have run across your blog on Tastespotting!

    1. lacey - a sweet pea chef August 9, 2011, 1:17 pm

      Welcome! Thanks for stopping by and for sharing! Thank you very much for your kind words :)

  4. Jill August 23, 2011, 8:06 pm

    I’m definitely going to be trying this for a nice healthy lunch! And p.s., lentils do come in a can! Goya of course ;)

  5. Vanessa April 5, 2012, 12:36 pm

    About how many servings does this make?

  6. Tracy June 3, 2012, 1:09 pm

    Hello! I would also like to know how many servings this makes and if you have the nutrition information?


  7. Philista July 1, 2012, 6:47 pm

    What kind of lentils do you use in the recipe: French,Spanish,brown…?

  8. diana July 21, 2012, 11:27 am

    This looks amazing! I would personally replace the carrots with diced tomato as I’m not big on the crunch!
    Will try this tomorrow!

  9. Azzany M February 13, 2013, 6:32 pm

    Hey , made this for the kids and they loved it, i also make a similar one but with pinto beans , and pico de gallo n we have it with chips and salsa….everyone loves it

  10. Joe July 13, 2013, 2:55 pm

    I tried to cook the lentils as instructed but I ended up burning everything. Any suggestions? What kind of lentils did you use? Thanks.

  11. Kaz August 9, 2013, 10:23 am

    1 cup dried lentils gives 2 to 2 1/2 cups cooked lentils. Average serving size is 1/2 cup of cooked lentils per person.

    In our house…not quite…big eaters. :-)
    So adjust recipe according to your desired serving size per person.

    Just made this today – it’s in the refrigerator melding…can’t wait to eat. Thanks for the recipe lacey.

  12. Kaz August 9, 2013, 10:26 am

    Joe – cover with a good amount of water and monitor for water absorption. Add more if necessary – keep an eye on the water level while boiling. Drain lentils when cooked to desired softness.

  13. Diane Ovenden August 24, 2013, 4:51 pm

    Looking forward to trying ,going to print of . See what I made need then try

  14. Nancy September 30, 2013, 12:59 pm

    I loved this salad. I used leftover cooked lentils. I also added chopped cucumber and cilantro.

  15. images of pitbulls fighting January 6, 2014, 9:09 pm

    Hi, its pleasant paragraph concerning media print, we all know media is a fantastic source of data.

  16. Stephanie April 30, 2014, 1:16 pm

    This is delicious! I just made it for the second time. I cheated a little bit with pre-cut veggies at Trader Joe’s that come in a package together (carrots, onions, celery). I also used Trader Joe’s pre-cooked lentils in the fridge section. Super quick & easy to make a healthy lunch for work! Thanks for the recipe!

  17. August 26, 2014, 9:25 pm

    I’m really enjoying the theme/design of your site.

    Do you ever run into any browser compatibility issues?
    A handful of my blog audience have complained
    about my site not operating correctly in Explorer but looks great in Chrome.
    Do you have any solutions to help fix this


Leave a Reply

Rate this recipe: