Name: Lentil Salad with Arugula and Feta Recipe
Prep time: 25 min
Total time: 45 min
Yield: 6
Cuisine: Mediterranean
Ingredients: For Dressing:; 2 tbsp sherry vinegar; 1 tsp coriander seeds; 1 tsp ground sumac; ⅛ tsp salt; fresh black pepper; 5 tbsp olive oil; salt and pepper; For Salad:; 1 cup lentils; salt and pepper; ¼ cup Pine nuts; ¼ red onion; ¼ cup currants; ¼ cup fresh cilantro; 2 bunches arugula; 12 cherry tomatoes; 3 oz feta cheese

This lentil salad with arugula and feta offers a delightful mix of textures and flavors, perfect for a light lunch or a vibrant side dish. The earthy lentils provide a hearty base, while the arugula adds a peppery bite, and the feta brings a creamy, tangy finish.

Photos of Lentil Salad with Arugula and Feta Recipe

Some ingredients in this recipe might not be staples in your pantry. For instance, sumac and sherry vinegar could be new to your shopping list. Sumac is a tangy, lemony spice often used in Middle Eastern cuisine, and sherry vinegar has a unique, slightly sweet flavor. Look for them in the international or spice section of your supermarket.

Ingredients For Lentil Salad With Arugula And Feta

Sherry vinegar: A slightly sweet, complex vinegar that adds depth to the dressing.

Coriander seeds: Whole seeds that provide a warm, citrusy flavor when crushed.

Ground sumac: A tangy, lemony spice commonly used in Middle Eastern dishes.

Salt: Enhances the flavors of all ingredients.

Black pepper: Freshly ground for a hint of spice and complexity.

Olive oil: The base of the dressing, adding richness and smoothness.

Lentils: Protein-packed legumes that form the salad's base.

Pine nuts: Toasted for a buttery, nutty crunch.

Red onion: Adds a sharp, slightly sweet flavor and crunch.

Currants: Small dried fruits that add a touch of sweetness.

Fresh cilantro: Adds a fresh, herbaceous note.

Arugula: A leafy green with a distinct peppery flavor.

Cherry tomatoes: Juicy, sweet tomatoes that add color and freshness.

Feta cheese: A crumbly, tangy cheese that pairs well with the other ingredients.

One reader, Buffy Escobar says:

This lentil salad with arugula and feta is a delightful mix of flavors and textures. The tangy vinaigrette perfectly complements the earthy lentils, while the fresh arugula and creamy feta add a refreshing touch. The toasted pine nuts and currants provide a lovely crunch and sweetness. Highly recommend!

Buffy Escobar

Techniques Required for Making Lentil Salad With Arugula and Feta

How to whisk a vinaigrette: Combine vinegar, coriander, sumac, salt, and pepper in a bowl. Gradually whisk in the olive oil until emulsified.

How to cook lentils: Bring a large saucepan of salted water to a boil. Add lentils, reduce heat to medium-low, and simmer for 18 to 20 minutes until tender but still holding their shape.

How to toast pine nuts: In a dry skillet over medium heat, stir pine nuts constantly for 2 to 3 minutes until lightly browned. Transfer immediately to a plate to prevent burning.

How to mix salad ingredients: Toss arugula with currants, cilantro, and vinaigrette in a salad bowl. Add lentils, cherry tomatoes, feta, and toasted pine nuts on top.

How To Make Lentil Salad with Arugula and Feta

If you’re looking for a light and healthy meal, then this lentil salad is something you can try. It’s served with sherry vinegar and coriander dressing.

Preparation: 25 minutes

Cooking:

Cool Time: 20 minutes

Total: 45 minutes

Serves:

Ingredients

For Dressing:

2tbspsherry vinegar
1tspcoriander seeds,coarsely crushed in a mortar or with a rolling pin, (or ½ ground coriander)
1tspground sumac,plus more for garnish, optional
⅛tspsalt
fresh black pepper
5tbspolive oil
salt and pepper,to taste

For Salad:

1cuplentils,(small, dried, such as french green lentils)
salt and pepper,to taste
¼cuppine nuts
¼redonion,thinly sliced
¼cupcurrants,dried
¼cupfresh cilantro,chopped
2bunchesarugula,(about 6 cups)
12cherry tomatoes,halved
3ozfeta cheese,(about ⅔ cup), crumbled

Instructions

In a bowl, whisk the vinegar, coriander and sumac (if using) with salt and a few grinds of fresh black pepper. Gradually whisk in the oil. Taste, and add more salt and pepper, if desired.
Bring a large saucepan of salted water to a boil. Add the lentils. Reduce the heat to medium-low and simmer for 18 to 20 minutes, or until the lentils are tender but still hold their shape.
While the lentils cook, toast the pine nuts: In a dry skillet over medium heat, stir the pine nuts constantly for 2 to 3 minutes, or until they are lightly browned. Transfer them immediately to a plate to keep them from burning.
When the lentils are done cooking, drain them into a colander and transfer to a small bowl. While the lentils are still hot, stir in the onions and 2 tablespoons of the vinaigrette. Let cool until it’s a warm room temperature.
In a salad bowl, toss the arugula with the currants, cilantro, and remaining vinaigrette. Pile the lentils over the salad and top with the cherry tomatoes, feta, and toasted pine nuts. Sprinkle with more sumac, if desired.

Nutrition

Calories: 337.76kcal
Fat: 19.19g
Saturated Fat: 4.11g
Monounsaturated Fat: 10.09g
Polyunsaturated Fat: 3.68g
Carbohydrates: 31.87g
Fiber: 6.34g
Sugar: 8.07g
Protein: 13.44g
Cholesterol: 12.62mg
Sodium: 436.02mg
Calcium: 222.89mg
Potassium: 705.04mg
Iron: 4.19mg
Vitamin A: 129.84µg
Vitamin C: 18.03mg

Technique Tip for Making Lentil Salad With Arugula and Feta

Toasting pine nuts enhances their flavor and adds a delightful crunch to the salad. Make sure to keep a close eye on them while toasting, as they can burn quickly. Stir constantly and transfer them to a plate immediately once they are lightly browned to prevent overcooking.

Time-Saving Tips for Preparing Lentil Salad

Prepare ingredients in advance: Chop the red onion, halve the cherry tomatoes, and crumble the feta cheese ahead of time to streamline assembly.

Cook lentils ahead: Boil the lentils the day before and store them in the fridge. This way, you only need to reheat them slightly before mixing.

Use pre-washed arugula: Save time by purchasing pre-washed arugula so you can skip the washing and drying steps.

Toast pine nuts in bulk: Toast a larger batch of pine nuts and store them in an airtight container for future use.

Substitute Ingredients For Lentil Salad with Arugula and Feta Recipe

sherry vinegar - Substitute with red wine vinegar: Red wine vinegar has a similar acidity and flavor profile, making it a good alternative.
coriander seeds - Substitute with cumin seeds: Cumin seeds provide a warm, earthy flavor that complements the salad well.
ground sumac - Substitute with lemon zest: Lemon zest offers a similar tangy and citrusy flavor.
olive oil - Substitute with avocado oil: Avocado oil has a mild flavor and similar health benefits.
lentils - Substitute with chickpeas: Chickpeas have a similar texture and protein content, making them a good alternative.
pine nuts - Substitute with slivered almonds: Slivered almonds provide a similar crunch and nutty flavor.
red onion - Substitute with shallots: Shallots offer a milder, sweeter flavor that works well in salads.
currants - Substitute with raisins: Raisins provide a similar sweetness and chewy texture.
fresh cilantro - Substitute with fresh parsley: Fresh parsley offers a similar fresh, herbaceous flavor.
arugula - Substitute with baby spinach: Baby spinach has a similar texture and slightly milder flavor.
cherry tomatoes - Substitute with grape tomatoes: Grape tomatoes have a similar size and sweetness.
feta cheese - Substitute with goat cheese: Goat cheese provides a similar tangy and creamy texture.

Presentation Tips for Lentil Salad With Arugula and Feta

Use a large, white plate: The simplicity of a white plate allows the vibrant colors of the arugula, cherry tomatoes, and feta cheese to stand out, creating a visually appealing presentation.
Create a base layer: Start by placing a generous handful of arugula in the center of the plate. This will act as the foundation of your salad, providing a fresh and peppery contrast to the other ingredients.
Add the lentils: Spoon the lentils mixed with red onions and vinaigrette over the arugula. Ensure the lentils are evenly distributed to create a balanced bite in every forkful.
Arrange the cherry tomatoes: Cut the cherry tomatoes in halves and scatter them around the plate. This adds a burst of color and a sweet, juicy element to the dish.
Sprinkle the feta cheese: Crumble the feta cheese over the top of the salad. The creamy, tangy flavor of the feta will complement the other ingredients beautifully.
Add the pine nuts: Lightly toast the pine nuts and sprinkle them over the salad. Their nutty flavor and crunchy texture will add depth and contrast to the dish.
Incorporate the currants: Scatter the currants throughout the salad. Their subtle sweetness will balance the savory elements and add a delightful surprise in each bite.
Garnish with fresh cilantro: Finely chop the fresh cilantro and sprinkle it over the salad. This will add a burst of freshness and a hint of citrusy flavor.
Drizzle with vinaigrette: Finish the dish by drizzling the remaining vinaigrette over the salad. This will tie all the flavors together and add a glossy finish.
Final touch of sumac: For an extra layer of flavor and a touch of elegance, sprinkle a bit more ground sumac over the top. This will add a tangy, lemony note and a pop of color.

Essential Tools for Making Lentil Salad

Bowl: Used for whisking the dressing ingredients together.
Whisk: Essential for combining the vinegar, coriander, sumac, salt, and pepper with the olive oil to create a smooth vinaigrette.
Large saucepan: Necessary for boiling the lentils until they are tender.
Colander: Utilized to drain the cooked lentils after boiling.
Dry skillet: Used for toasting the pine nuts to bring out their flavor.
Plate: Needed to transfer the toasted pine nuts to prevent them from burning.
Small bowl: For mixing the hot lentils with onions and a portion of the vinaigrette.
Salad bowl: Used to toss the arugula, currants, cilantro, and remaining vinaigrette together.
Knife: Essential for chopping the red onion and fresh cilantro.
Cutting board: Provides a surface for chopping the red onion and cilantro.
Measuring spoons: Necessary for accurately measuring the vinegar, coriander seeds, sumac, and salt.
Measuring cups: Used to measure the lentils, pine nuts, currants, and other ingredients.
Pepper grinder: For adding fresh black pepper to the dressing and salad.
Serving utensils: Needed for tossing and serving the salad.

Storing and Freezing Lentil Salad With Arugula and Feta

This lentil salad can be stored in an airtight container in the refrigerator for up to 3-4 days. However, for the best texture and flavor, it's recommended to store the dressing, lentils, and salad greens separately and combine them just before serving.
If you want to prepare the components ahead of time, cook the lentils and store them in an airtight container in the refrigerator for up to 4 days. Prepare the dressing and store it in a separate jar or container in the fridge. Wash and dry the arugula and store it in a sealed plastic bag with a slightly damp paper towel to keep it fresh.
When you're ready to serve, toss the lentils with the dressing, then assemble the salad with the fresh arugula, cherry tomatoes, feta cheese, and toasted pine nuts.
It's not recommended to freeze this salad, as the texture of the lentils and arugula will deteriorate after being frozen and thawed. The dressing may also separate and lose its consistency. For the best quality, enjoy this salad fresh within a few days of preparation.

Random Fact About Lentil Salad With Arugula and Feta

A random fact about this recipe is that sumac is a spice commonly used in Middle Eastern cuisine. It adds a tangy, lemony flavor to dishes and is often used in salads, marinades, and dressings.

Is This Lentil Salad Recipe Budget-Friendly?

This lentil salad with arugula and feta is quite cost-effective. The main ingredients like lentils, arugula, and cherry tomatoes are relatively inexpensive, while items like pine nuts and feta cheese might be pricier but are used in small quantities. The approximate cost for a household of 4 people is around $15-$20. Overall Verdict: 8/10.

Is This Lentil Salad Healthy?

This lentil salad with arugula and feta recipe is a nutritious and well-balanced dish. Here's why:

Lentils are an excellent source of plant-based protein, fiber, and essential nutrients like folate and iron
Arugula is a nutrient-dense leafy green, providing vitamins A, C, and K, as well as calcium and potassium
Feta cheese adds a tangy flavor and provides calcium and protein
The dressing uses heart-healthy olive oil and antioxidant-rich spices like coriander and sumac
Cherry tomatoes and red onion add additional vitamins, minerals, and beneficial plant compounds

To make this recipe even healthier, consider the following suggestions:

Reduce the amount of feta cheese to lower the overall saturated fat and sodium content
Increase the proportion of arugula to lentils for a higher nutrient density and lower calorie density
Swap out the pine nuts for chopped walnuts or almonds to increase the omega-3 fatty acid content
Use whole grain mustard in the dressing for added flavor and nutrition
Experiment with different types of lentils, such as beluga or French green lentils, for variety and slightly different nutrient profiles

Editor's Thoughts on This Lentil Salad Recipe

This lentil salad with arugula and feta is a delightful blend of textures and flavors. The sherry vinegar and sumac in the dressing add a tangy depth, while the toasted pine nuts provide a satisfying crunch. The combination of lentils, currants, and fresh cilantro creates a harmonious balance of earthy and sweet notes. The arugula adds a peppery bite, complemented by the creamy feta and juicy cherry tomatoes. Overall, this salad is a vibrant and nutritious dish, perfect for a light lunch or a side at dinner.

Enhance Your Lentil Salad with Arugula and Feta Recipe with These Unique Side Dishes:

Roasted Butternut Squash Soup: Roasted Butternut Squash Soup: Imagine a velvety soup that complements the earthy tones of your lentil salad. The sweetness of the butternut squash and the subtle hint of nutmeg will create a harmonious balance, making each spoonful a delightful prelude to the main course.

Grilled Asparagus with Lemon Zest: Grilled Asparagus with Lemon Zest: Picture tender asparagus spears, lightly charred and kissed with a squeeze of fresh lemon. The citrusy zing will elevate the peppery notes of the arugula and the creamy feta, creating a symphony of flavors on your plate.

Garlic Herb Roasted Potatoes: Garlic Herb Roasted Potatoes: Envision crispy potatoes infused with aromatic garlic and a medley of fresh herbs. These golden nuggets will add a satisfying crunch and a burst of savory goodness, perfectly complementing the hearty lentils and vibrant cherry tomatoes in your salad.

Citrus Avocado Salad: Citrus Avocado Salad: Think of a refreshing salad featuring juicy orange segments and creamy avocado. The bright citrus flavors and the rich, buttery texture of the avocado will provide a delightful contrast to the tangy sherry vinegar dressing and the nutty pine nuts in your main dish.

Honey Glazed Carrots: Honey Glazed Carrots: Visualize tender carrots bathed in a luscious honey glaze, with a hint of thyme and a sprinkle of sea salt. These sweet and savory morsels will add a touch of warmth and a burst of color, enhancing the overall dining experience with their delightful sweetness.

Similar Recipes to Lentil Salad With Arugula and Feta

Mediterranean Quinoa Salad: Dive into a vibrant mix of quinoa, cucumbers, cherry tomatoes, kalamata olives, and red onions. Tossed with a zesty lemon vinaigrette and topped with crumbled feta cheese, this salad is a refreshing and nutritious delight.

Chickpea and Spinach Salad: A hearty blend of chickpeas, fresh spinach, red bell peppers, and avocado. Drizzled with a tangy tahini dressing and sprinkled with sesame seeds, this salad is both satisfying and packed with flavor.

Roasted Beet and Goat Cheese Salad: Experience the earthy sweetness of roasted beets paired with creamy goat cheese. Add arugula, walnuts, and a balsamic reduction to create a salad that's as beautiful as it is delicious.

Farro and Roasted Vegetable Salad: A wholesome combination of farro and roasted vegetables like zucchini, bell peppers, and carrots. Tossed with a lemon herb dressing and garnished with fresh parsley and feta cheese.

Warm Sweet Potato and Kale Salad: Savor the comforting flavors of roasted sweet potatoes and kale. Enhanced with dried cranberries, pumpkin seeds, and a maple mustard dressing, this salad is perfect for cooler days.

Appetizer and Dessert Pairings for Lentil Salad With Arugula and Feta

Appetizers:

Stuffed Mushrooms: Elevate your appetizer game with Stuffed Mushrooms. These delightful bites feature cremini mushrooms filled with a savory mixture of cream cheese, garlic, and herbs. The mushrooms are then baked to perfection, resulting in a golden-brown top and a creamy, flavorful center. Perfect for any gathering, these mushrooms are sure to impress your guests with their rich taste and elegant presentation.

Bruschetta: Transport your taste buds to Italy with Bruschetta. This classic appetizer consists of toasted baguette slices topped with a vibrant mixture of diced tomatoes, fresh basil, garlic, and olive oil. The combination of the crispy bread and the fresh, zesty topping creates a delightful contrast in textures and flavors. Ideal for any occasion, this appetizer is both simple to prepare and incredibly satisfying.

Desserts:

Lemon Tart: Indulge in a lemon tart that features a buttery, flaky crust filled with a luscious, tangy lemon curd. The tartness of the lemon perfectly balances the sweetness, creating a refreshing and delightful end to your meal. Top it with a dollop of whipped cream and a sprinkle of lemon zest for an extra burst of flavor. This dessert pairs beautifully with a cup of herbal tea or a glass of sparkling wine.

Chocolate Mousse: Experience the rich and velvety texture of chocolate mousse. This decadent dessert is made with high-quality dark chocolate, giving it an intense and satisfying flavor. Serve it in elegant glass cups and garnish with a few fresh berries and a sprig of mint. The smooth and airy consistency of the mousse makes it a perfect treat to end your meal on a high note. Pair it with a shot of espresso or a glass of red wine for a truly indulgent experience.

Why trust this Lentil Salad with Arugula and Feta Recipe:

This recipe combines the earthy flavor of lentils with the peppery bite of arugula and the tangy creaminess of feta cheese. The sherry vinegar dressing, enhanced with coriander seeds and sumac, adds a unique depth of flavor. Toasted pine nuts and sweet currants provide a delightful contrast in texture and taste. Each ingredient is carefully chosen to create a balanced and delicious salad that is both nutritious and satisfying.

Share your thoughts on the Lentil Salad with Arugula and Feta Recipe in the Recipe Sharing forum section. We'd love to hear your feedback and any creative twists you might add to this delicious and nutritious dish!

FAQ:

How do I know when the lentils are done cooking?

The lentils are done when they are tender but still hold their shape. This usually takes about 18 to 20 minutes of simmering. You can taste a few to check their texture.

Can I use a different type of vinegar for the dressing?

Yes, you can substitute sherry vinegar with red wine vinegar or apple cider vinegar if you prefer. It might slightly alter the flavor, but it will still be delicious.

What can I use instead of pine nuts?

If you don't have pine nuts, you can use toasted almonds, walnuts, or sunflower seeds. They will add a different but still tasty crunch to the salad.

How long can I store leftovers?

You can store leftovers in an airtight container in the refrigerator for up to 2 days. The arugula might wilt a bit, but the flavors will still be great.

Can I make this salad ahead of time?

Yes, you can prepare the lentils, dressing, and other components ahead of time. Store them separately and combine just before serving to keep the arugula fresh and crisp.