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.
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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:
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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!
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.
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
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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.
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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.
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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.
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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.
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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.
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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.
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