Description
A fresh and vibrant Spring Lentil Salad featuring tender green lentils, blanched asparagus and peas, artichoke hearts, fresh herbs, and a bright lemony dressing. This light, protein-packed salad is perfect for a healthy lunch or side dish, garnished with feta cheese and pistachios for a delightful texture and flavor contrast.
Ingredients
Scale
Lentil and Vegetables
- 1 cup uncooked green lentils, rinsed well and picked over
- 3 cups water or vegetable broth
- 1 bay leaf
- 3/4 pound asparagus, woody ends removed and chopped into 1-inch pieces
- 1 cup frozen peas
- 12 oz artichoke hearts, drained and chopped
- 4 green onions, sliced
- 1/4 cup chopped Italian parsley
- 1/4 cup chopped fresh mint leaves
- 1/4 cup chopped basil
- 1/2 cup crumbled feta cheese (optional)
- Kosher salt and black pepper, to taste
Dressing
- 1/4 cup olive oil
- 2 teaspoons lemon zest
- 2 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or pure maple syrup
- 1 clove garlic, minced
- Kosher salt and black pepper, to taste
Garnish
- Chopped pistachios (optional)
- Extra crumbled feta cheese (optional)
Instructions
- Cook the Lentils: In a large saucepan, combine the rinsed lentils, water or vegetable broth, and bay leaf. Bring to a boil over medium-high heat, then reduce to low and simmer for 15 to 20 minutes until the lentils are tender but still slightly firm. Avoid overcooking to maintain texture.
- Drain and Cool Lentils: Drain the cooked lentils in a colander and discard the bay leaf. Rinse briefly under cold water to stop the cooking process, then drain thoroughly. Transfer to a large mixing bowl.
- Blanch the Vegetables: Bring a large pot of water to a boil and prepare a bowl of ice water. Blanch chopped asparagus in the boiling water for 2 minutes, then add peas and cook an additional 1 minute until tender and bright green. Transfer vegetables to the ice water bath for 1 minute to cool, then drain and pat dry.
- Prepare the Dressing: In a small bowl or jar, whisk together olive oil, lemon zest, lemon juice, Dijon mustard, honey or maple syrup, minced garlic, salt, and pepper until emulsified. Set aside.
- Assemble the Salad: Add blanched asparagus, peas, chopped artichoke hearts, green onions, parsley, mint, basil, and feta cheese to the bowl with lentils. Season with salt and pepper. Pour the dressing over the salad and toss gently but thoroughly to combine all ingredients.
- Finish and Serve: Taste and adjust seasoning with additional salt, pepper, or lemon juice as desired. Garnish with chopped pistachios and extra feta cheese if using. For best flavor, allow the salad to rest for 30 minutes to meld flavors. Serve chilled or at room temperature.
Notes
- This salad is best served chilled or at room temperature and can be made a few hours ahead for flavors to develop.
- If you prefer, substitute vegetable broth for water to add extra depth of flavor to the lentils.
- Feta cheese is optional and can be omitted for a lighter or dairy-free version.
- Use fresh herbs for the best flavor; dried herbs will not provide the same vibrant taste.
- Leftovers can be stored covered in the refrigerator for up to 3 days.
