A well-balanced meal is not just about what fills our stomach; it is also about what nourishes our body. Salads play an important role in everyday eating by bringing fresh fruits and vegetables into our meals, contributing dietary fibre, vitamins, minerals and antioxidants. They also introduce freshness, colour and contrasting textures that complement heavier cooked dishes.
This Lentil Salad takes that idea a step further. Whole brown lentils bring plant-based protein and fibre, while fresh fruits add natural sweetness and a refreshing contrast. Crunchy walnuts and almonds contribute healthy fats, and the vegetables bring their own goodness to the bowl. Finished with a tangy, mildly sweet dressing, this salad is a beautiful combination of nourishment, flavour and texture. More than just a side dish, it can be enjoyed as a wholesome meal in itself.
Ingredients List
| Sr. | Weight | Units | Name |
|---|---|---|---|
| For the Lentils | |||
| • | 150 | gms | Whole brown lentils (sabut masoor) |
| • | 2.5 | ml | Oil |
| • | 1.5 | gms | Turmeric powder |
| For the Salad | |||
| • | 20 | gms | Walnuts |
| • | 20 | gms | Almonds, halved |
| • | 65 | gms | Carrots, diced |
| • | 75 | gms | Cucumber, diced |
| • | 35 | gms | Beetroot, diced |
| • | 75 | gms | Pears, peeled and diced |
| • | 85 | gms | Oranges, peeled and diced |
| • | 75 | gms | Pomegranate seeds |
| • | 75 | gms | Black grapes, halved and deseeded |
| • | 20 | gms | Fresh mint and coriander, finely chopped |
| For the Salad Dressing | |||
| • | 15 | ml | Olive oil |
| • | 1 | no. | Lemon, juiced |
| • | 15 | ml | Soy sauce |
| • | 10 | gms | Honey |
| • | 8 | gms | Mustard sauce |
| Salt, to taste | |||
| Black pepper powder, to taste | |||
Method / Instructions
- Wash and soak the whole brown lentils in sufficient water for 2 hours.
- Drain the soaked lentils and transfer them to a cooking pot. Add fresh water, salt, oil and turmeric powder.
- Cook until the lentils are approximately 80% soft but still retain their shape. Drain the excess water and allow the lentils to cool completely.
- Lightly roast the walnuts and almonds in a pan. Remove and allow them to cool.
- Prepare the Dressing: In a bowl, combine olive oil, lemon juice, soy sauce, honey, mustard sauce, salt and black pepper powder.
- Whisk thoroughly until the dressing is well combined and slightly thickened.
- Assemble the Salad: In a large mixing bowl, add the cooled cooked lentils, diced carrots, cucumber, beetroot and pear.
- Add the peeled and diced oranges, halved black grapes, pomegranate seeds, roasted walnuts and almonds.
- Add the finely chopped coriander and mint.
- Pour in the prepared dressing according to your taste and toss everything gently until evenly coated.
- Serve fresh and enjoy your wholesome Lentil Salad!
Nutrition Facts (Per 100 gms)
| Nutrient (Basic) | Amount (Approx.) |
|---|---|
| π₯ Calories | 128 Kcal |
| πͺ Protein | 5.3 g |
| πΎ Carbohydrates | 18.4 g |
| π₯ Total Fat | 4.4 g |
| π§ Saturated Fat | 0.5 g |
| π± Dietary Fiber | 3.4 g |
| π¬ Sugars | 6.0 g |
| π§ Sodium | 212 mg |
*Disclaimer: The nutritional values provided here are estimates generated for reference only and may vary based on exact ingredient brands and preparation techniques. Please calculate your nutrition independently if following a strict diet.
Chef’s Note
The beauty of this salad lies in the balance of textures and flavours. The earthy lentils, sweetness of fresh fruits, crunch of nuts and freshness of herbs should complement one another without any single ingredient overpowering the rest.
The dressing brings all the ingredients together. Its balance of tanginess, mild sweetness and savoury notes is what gives this salad its distinctive character.
Tips & Tricks
Ensure the cooked lentils are completely cool and well drained before assembling the salad. Excess moisture can dilute the dressing.
Use firm fruits and vegetables, and cut them into evenly sized pieces for a better eating experience.
Add the roasted walnuts and almonds just before serving to preserve their crunch.
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