Hearty and Refreshing Lentil Salad with Yogurt Dressing
How to Make a Nutritious Lentil Salad with a Tangy Yogurt Dressing
Feeling hungry between meals? Boost your salad with cooked lentils for added nutrition and a satisfying fullness! Tossed with a sweet and tangy yogurt dressing, this salad is so delicious and hearty, it can easily serve as a complete meal. Enjoy a spoonful of this vibrant and healthy dish!
Salad Ingredients- 1/2 cup Lentils
- 1.5 cups Water
- Mixed salad greens
- Seasonal fruits
Yogurt Dressing- 1/2 container Plain Greek Yogurt (unsweetened)
- 1 Tbsp Lemon Juice
- 1 Tbsp Honey
- 1 Tbsp Non-cholesterol Mayonnaise
- 1 Tbsp Olive Oil
- 0.5 Tbsp Minced Garlic (approx. 1/2 tsp)
- 1 pinch Salt
- 0.2 Tbsp Dried Parsley (approx. 1/5 tsp)
- 1/2 container Plain Greek Yogurt (unsweetened)
- 1 Tbsp Lemon Juice
- 1 Tbsp Honey
- 1 Tbsp Non-cholesterol Mayonnaise
- 1 Tbsp Olive Oil
- 0.5 Tbsp Minced Garlic (approx. 1/2 tsp)
- 1 pinch Salt
- 0.2 Tbsp Dried Parsley (approx. 1/5 tsp)
Cooking Instructions
Step 1
Lentils, often called ‘lens beans’ due to their resemblance to a lens, are a nutritional powerhouse packed with protein, dietary fiber, minerals, and vitamins, making them one of the world’s top 5 superfoods. Let’s create a healthy and delicious salad with these amazing legumes.
Step 2
Let’s prepare the lentils. Place the lentils in a bowl of water and gently swirl them with your hands. This helps to rinse away any potential dust or tiny debris that might be present. (Most commercially sold lentils are very clean, so this step is often simple.) Drain the rinsed lentils in a fine-mesh sieve.
Step 3
Unlike many other beans, lentils don’t require pre-soaking, making them incredibly convenient. For cooking, use about three times the amount of water as lentils. For 1/2 cup of lentils, bring 1.5 cups of water to a rolling boil. Add the rinsed lentils and simmer over medium-low heat for approximately 20 minutes, or until tender. Stir occasionally to prevent sticking to the bottom of the pot.
Step 4
After about 15 minutes of cooking, take out a single lentil and taste it. Adjust the cooking time to achieve your desired texture. Well-cooked lentils have a delightful nutty flavor with a subtle sweetness that becomes more apparent as you chew.
Step 5
Once cooked, drain the lentils using a sieve and let them cool completely at room temperature. Do not rinse them with cold water. Cooled lentils can be portioned into airtight containers and stored in the refrigerator for 3-4 days. This makes them readily available for quick additions to salads or other dishes.
Step 6
Now, let’s make the flavorful yogurt dressing. In a bowl, combine 0.5 Tbsp minced garlic, 1 Tbsp honey, 1 Tbsp non-cholesterol mayonnaise, 1 Tbsp olive oil, and 1 Tbsp fresh lemon juice. Add a pinch of salt and mix well. Finally, add 0.2 Tbsp dried parsley. Gradually whisk in the plain Greek yogurt (from the 1/2 container) until you reach your desired creamy consistency.
Step 7
Since lentils can be loose in a salad, it’s best to make the dressing slightly thicker so it coats the ingredients well. You can substitute some of the mayonnaise with extra olive oil, or omit the parsley if you prefer. Feel free to customize the dressing to your liking!
Step 8
Thoroughly wash your salad greens and ensure they are completely dry. This prevents the dressing from becoming watery and keeps the salad crisp. Prepare your seasonal fruits for a touch of sweetness and tanginess.
Step 9
Arrange the washed greens and prepared fruits attractively on a serving plate. Sprinkle the cooled, cooked lentils generously over the top. Your delicious lentil salad is ready!
Step 10
For a thicker dressing, it’s best to toss the salad just before serving, or you can present the salad in a wide bowl and let everyone mix their own dressing. The dressing helps the lentils cling to the other ingredients, making them easy to pick up with a fork. Alternatively, chop the ingredients into bite-sized pieces and enjoy scooping up generous portions with a spoon. Enjoy it your way!
Step 11
Introducing the lovely Lentil Salad, featuring the smooth texture and subtle sweetness of lentils combined with the crispness of fresh vegetables. Brighten your day with the refreshing yogurt dressing! It’s a healthy and delicious choice for a vibrant meal or a satisfying snack.
