Simple, nutrient-dense ingredients deliver outstanding flavor in this easy, hearty, plant-based salad. Perfect for wholesome dinners and packed lunches with options to keep everyone happy. Vegan and naturally gluten-free.
This plant-based salad boasts multiple shades of green and its simplicity belies how very satisfying and flavorful it is.
Cooked lentils and roasted broccoli form the foundation of the dish, while creamy avocado and crunchy pumpkin seeds round out the taste and texture. The vinaigrette comes together in a flash and truly delivers in the flavor department.
I most often top the salad with microgreens – or I toss in several handfuls of arugula when aiming for a more salad-y presentation. A variety of greens, like baby spinach or spring greens, could be used instead.
My original inspiration came from a Lemon Street Market recipe, which combined cooked lentils and raw broccoli. While that would be an option in the following recipe, I think the texture and flavor of roasted broccoli elevates the plant-based salad to a dish that is hearty and satisfying enough to be the main event.
I’ve incorporated my Speedy Roasted Broccoli method into the recipe below, so the broccoli will be done by the time the lentils are cooked.
We all like choices, right? Happily, there are options beyond the selection of greens.
For instance, you could stir in some chopped chicken or plate with a piece of broiled salmon. Tofu and canned salmon (even a can of sardines for those who enjoy) offer more easy protein options.
You could also use another nut or seed of choice (or a mix) in place of the pepitas. Sunflower seeds, pistachios, and walnuts are delicious here, but if you love almonds, cashews, or pecans, feel free to use them.
Green or brown lentils are the right lentils for this recipe. Unlike red and yellow lentils, these varieties will hold their shape when cooked. My top choice for this salad is Le Puy or French green lentil, as they tend to hold their shape the best of all.
That said, any variety of lentil will turn mushy if overcooked. So whichever variety you choose, be sure to taste the lentils as you near the end of the cooking time and remove them from the heat when they are tender but still offer a touch of resistance – sort of like al dente pasta.
Keep Emerald Lentil Salad in mind for easy weeknight meals and packable lunches. The recipe also lends well to advance prep and can be doubled easily, making it an excellent choice for potlucks and anytime you will be feeding a crowd.
As written, this recipe is also ideal when feeding people who don’t eat meat, dairy, nuts, or gluten…or when you will be taking a meal somewhere and you aren’t quite sure if someone may have a dietary restriction.
To ensure perfectly cooked lentils, start tasting them several minutes before you think they will be done. Also, maintaining a low simmer (rather than boiling) will prevent the skins from splitting and also reduce the chance of overcooking.
This vinaigrette really delivers in the flavor department, especially considering its short list of basic ingredients.
A shortcut technique for roasting the broccoli ensures that it will be done by the time the lentils finish cooking. The method also allows you to create some crispy char on the crowns if you like.
There will be enough vinaigrette to accommodate extra greens and/or protein additions. I start by drizzling with about three-quarters of it. If you have leftovers, they will keep in the refrigerator for two weeks or so and can be used for future salads. Sometimes, I eat this salad with a soup spoon. It helps with scooping up all those tasty little lentils!
Topping with microgreens offers fresh flavor, added color, and a nutritional boost. Alternatively, for a higher ratio of greens to lentils or simply to use what you have on hand, you may stir in other greens like arugula, baby spinach, slivered kale, collards, or Swiss chard.
This recipe is great for meal prep. In that case, I often add the avocado and pepitas as a topping. (Shown here with peppery arugula, which I love in this versatile salad!)
I’d love to know if you try this recipe. Leave a comment, rate it, and don’t forget to tag a photo @fountainavenuekitchen on Instagram and Facebook. Your feedback is always appreciated.
Emerald Lentil SaladPrep Time: 15 minutesCook Time: 20 minutesTotal Time: 35 minutes Yield: 4 servings
A palette of greens adds interest to this hearty, wholesome, plant-based salad, which is well suited to meal planning, potlucks, and taking to a friend in need. I appreciate how the truly simple and nutrient-dense ingredients deliver outstanding flavor and keep me full for hours.
For the salad:
- ¾ cup (143g) green lentils (I like Le Puy or French green lentils for this, but regular brown or green will work)
- 1 pound bite-size broccoli florets (about 6 cups; from 2 medium or 3 smaller heads)
- 1½ – 2 tablespoons olive or avocado oil
- 1 teaspoon kosher salt, divided use, and freshly ground pepper to taste
- 1 avocado, chopped
- ⅓ cup salted pumpkin seeds
- ½ cup lightly packed microgreens (could sub a large handful or two of arugula or another green of choice)
For the vinaigrette:
- ¼ cup (56ml) olive oil
- 2 tablespoons (30ml) apple cider vinegar
- 1 teaspoon (5g) Dijon mustard
- ½ teaspoon kosher salt (I use Morton’s)
- ¼ teaspoon ground fresh black pepper
Instructions:
- For the lentils: Place the lentils and 5 cups of water in a medium saucepan and bring to a gentle simmer. Cook until the lentils are just tender but not at all mushy, approximately 15-20 minutes. (Helpful hint: Start checking for doneness after 11-12 minutes so as not to overcook. Cooking time will vary based on precise level of heat and age of lentils.) Drain well, toss with ½ teaspoon kosher salt, and set aside. (Note: You may let the lentils cool and serve this salad at room temperature or enjoy it warm.)
- For the broccoli: Preheat the oven to 425°F. In a large bowl, toss the broccoli with the oil until evenly coated. Sprinkle evenly with ½ teaspoon salt and several turns of the pepper mill and toss again. (Tip: For one less bowl to wash, I often add the broccoli to a large produce bag and shake to coat with the oil and seasonings. Make sure the bag doesn’t have holes because you need to be able to fill it with air to give the florets room to move.) Transfer the broccoli to a large, rimmed baking sheet (no need to grease) and spread into an even layer.
- Place the baking sheet on the top rack of the oven (about 5 inches from the top element), and roast until starting to brown in spots and the stems are crisp-tender when pierced with the tip of a sharp knife, about 10 minutes. Check a minute or two early, and if the broccoli is sufficiently charred but the stems are not tender, place the sheet on the middle rack to finish cooking.
- For the vinaigrette: In a small bowl, whisk together the vinaigrette ingredients. You can also put them in a jar with a tight-fitting lid and shake well. Make ahead tip: The dressing can be made in advance and stored at room temperature for up to 2 hours or refrigerated for a week or more. Whisk or shake to re-emulsify before using.
- Make the salad: In a mixing bowl, place the drained lentils, roasted broccoli, avocado, and pumpkin seeds. Drizzle with the vinaigrette; I start with about ¾ of it, toss the salad, and then add more to taste. Adjust seasoning to taste and serve garnished with the microgreens or toss in greens of choice.
- Storage: Covered and refrigerated, the salad will keep up to 5 days. If expecting leftovers (or planning for them – this recipe is great for meal prep), I often add the avocado and pepitas as a topping. Leftover vinaigrette will maintain freshness for a week or more.
NotesMix it up:
Other green options include baby spinach, spring mix, shredded kale, collards, or Swiss chard. I add a large handful (or two or three – a handful being the equivalent of one cup or one ounce), depending on the ratio of lentils to greens I’m in the mood for.
For additional protein, stir in leftover salmon, flaked into chunks (or smoked or canned salmon), cubed tofu, or cooked chicken. Sardine fans may enjoy adding a tin or two of drained sardines, broken into chunks.
For another layer of flavor (if vegan and dairy-free are not a concern), tangy, salty feta cheese complements this salad nicely.
Helpful hints
• To make sure the broccoli cooks quickly, make sure the florets are truly bite size. I also slice through any thick stem pieces so the stems are not too firm at the end of the 10 minutes. Depending on oven, or if you’d like a little more crispy char on the crowns, feel free to add a few minutes to the cook time.
• To prevent the broccoli from steaming and allow the edges to brown or char slightly, make sure the florets are very dry before tossing with the oil, salt, and pepper.
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- ¾ cup (143g) green lentils (I like Le Puy or French green lentils for this, but regular brown or green will work)
- 1 pound bite-size broccoli florets (about 6 cups; from 2 medium or 3 smaller heads)
- 1½ – 2 tablespoons olive or avocado oil
- 1 teaspoon kosher salt, divided use, and freshly ground pepper to taste
- 1 avocado, chopped
- ⅓ cup salted pumpkin seeds
- ½ cup lightly packed microgreens (could sub a large handful or two of arugula or another green of choice)
- ¼ cup (56ml) olive oil
- 2 tablespoons (30ml) apple cider vinegar
- 1 teaspoon (5g) Dijon mustard
- ½ teaspoon kosher salt (I use Morton’s)
- ¼ teaspoon ground fresh black pepper
- For the lentils: Place the lentils and 5 cups of water in a medium saucepan and bring to a gentle simmer. Cook until the lentils are just tender but not at all mushy, approximately 15-20 minutes. (Helpful hint: Start checking for doneness after 11-12 minutes so as not to overcook. Cooking time will vary based on precise level of heat and age of lentils.) Drain well, toss with ½ teaspoon kosher salt, and set aside. (Note: You may let the lentils cool and serve this salad at room temperature or enjoy it warm.)
- For the broccoli: Preheat the oven to 425°F. In a large bowl, toss the broccoli with the oil until evenly coated. Sprinkle evenly with ½ teaspoon salt and several turns of the pepper mill and toss again. (Tip: For one less bowl to wash, I often add the broccoli to a large produce bag and shake to coat with the oil and seasonings. Make sure the bag doesn’t have holes because you need to be able to fill it with air to give the florets room to move.) Transfer the broccoli to a large, rimmed baking sheet (no need to grease) and spread into an even layer.
- Place the baking sheet on the top rack of the oven (about 5 inches from the top element), and roast until starting to brown in spots and the stems are crisp-tender when pierced with the tip of a sharp knife, about 10 minutes. Check a minute or two early, and if the broccoli is sufficiently charred but the stems are not tender, place the sheet on the middle rack to finish cooking.
- For the vinaigrette: In a small bowl, whisk together the vinaigrette ingredients. You can also put them in a jar with a tight-fitting lid and shake well. Make ahead tip: The dressing can be made in advance and stored at room temperature for up to 2 hours or refrigerated for a week or more. Whisk or shake to re-emulsify before using.
- Make the salad: In a mixing bowl, place the drained lentils, roasted broccoli, avocado, and pumpkin seeds. Drizzle with the vinaigrette; I start with about ¾ of it, toss the salad, and then add more to taste. Adjust seasoning to taste and serve garnished with the microgreens or toss in greens of choice.
- Storage: Covered and refrigerated, the salad will keep up to 5 days. If expecting leftovers (or planning for them – this recipe is great for meal prep), I often add the avocado and pepitas as a topping. Leftover vinaigrette will maintain freshness for a week or more.
Mix it up:
Other green options include baby spinach, spring mix, shredded kale, collards, or Swiss chard. I add a large handful (or two or three – a handful being the equivalent of one cup or one ounce), depending on the ratio of lentils to greens I’m in the mood for.
For additional protein, stir in leftover salmon, flaked into chunks (or smoked or canned salmon), cubed tofu, or cooked chicken. Sardine fans may enjoy adding a tin or two of drained sardines, broken into chunks.
For another layer of flavor (if vegan and dairy-free are not a concern), tangy, salty feta cheese complements this salad nicely.
Helpful hints
• To make sure the broccoli cooks quickly, make sure the florets are truly bite size. I also slice through any thick stem pieces so the stems are not too firm at the end of the 10 minutes. Depending on oven, or if you’d like a little more crispy char on the crowns, feel free to add a few minutes to the cook time.
• To prevent the broccoli from steaming and allow the edges to brown or char slightly, make sure the florets are very dry before tossing with the oil, salt, and pepper.
I’ve made this salad weekly since you first posted it. Suffice it to say it’s a keeper! We love it for workday lunches as well as dinners. Thank you very much for the recipe. Truly outstanding!
I’m delighted the recipe is a keeper, Sarah! I love this salad for make-ahead meals as well.