This Black Lentil Salad is loaded with whole, nutrient dense foods for a hearty and healthy dish. Serve this lentil salad as its own meal or as a substantial side.
I love salads that serve as the whole meal. I mean, if you're going to do the work to prepare a salad, it may as well be a dish that you can eat by itself.
This Black Lentil Salad is just that. Black lentils are a great source of fiber and protein. Sweet potatoes are a healthy source of carbohydrates and nutrients. Apples add vitamins and fiber. Pepitas are a great plant-based fat source, with plenty of omega-3s. And arugula is a nutritious leafy green vegetable.
There's so much nutrition and variety in one salad.
Jump to:
What are black lentils?
Black lentils are a variety of lentil that are - you guessed it - black in color.
Most typically, you'll find brown lentils at the store. You will likely also find red lentils. And maybe even green or yellow lentils.
Black lentils are not as common, but they are a delicious and nutritious option. (And many are grown in the U.S.)
Black lentils are quite similar to brown lentils in that they retain their shape when cooked. Yellow and red lentils tend to break down. But black lentils remain intact, so they are perfect for salads!
Why I love this Black Lentil Salad
- Dietary needs - this recipe is dairy-free, plant-based, oil-free, and sugar-free
- Naturally Gluten-Free - there's no grain in this recipe, so there's no ingredient that contains gluten
- Main dish or substantial side dish - this salad is packed with nutrition and flavor, making it a great one-dish meal or a hearty side
- Black Lentils - foods that are darker in color, like black lentils, tend to have more nutrients than their lighter counterparts
Ingredient Notes & Substitutions
- Sweet Potatoes: you can use regular sweet potatoes for this recipe, or switch it up and use purple sweet potatoes or Japanese sweet potatoes
- Yellow Onion: you can also use a red onion
- Garlic: fresh garlic is ideal, but you can sub garlic powder if you're in a pinch
- Spices: salt, thyme, chili powder
- Black Beluga Lentils: many health food stores will carry black lentils or, just order black lentils online
- Apple: choose your favorite variety. I like gala or honey crisp
- Pepitas: if you don't like pepitas, you can sub your favorite nut or seed of choice. This salad would taste great with sunflower seeds or pecans
- Arugula: I love the peppery flavor of arugula - it makes salads not as boring. But if you're looking for a more neutral flavor, go with a spring mix or spinach
Dressing Ingredients
- Water: I use water in salad dressings instead of oil. You won't even know the difference!
- Dijon Mustard
- Apple Cider Vinegar: you can sub any light vinegar
- Maple Syrup: to make this dressing fruit-sweetened, use date syrup instead
- Salt & Pepper
How to make Black Lentil Salad
Step 1. Preheat the oven to 450°F. Line a baking sheet with parchment paper. Add the sweet potato and bake for 25 minutes, stirring halfway through to brown multiple sides of the sweet potato.
Step 2. Meanwhile, in a large pot, sauté the onion over medium heat for 3-5 minutes until starting to soften.
Step 3. Add the garlic, salt, thyme, chili powder, and pepper. Stir.
Step 4. Add the lentils and 5 cups of water. Bring to a boil then simmer for 15-20 minutes, until the lentils are tender. Drain off any excess water.
Step 5. Meanwhile, mix the dressing ingredients.
Step 6. When lentils and sweet potatoes are ready, toss with the arugula, apple, pepitas, and dressing.
FAQ & Expert Tips
Use pear instead of apple, spinach instead of arugula, or Japanese sweet potato instead of regular. The possibilities are endless.
This salad will work just fine with brown lentils instead.
This salad is delicious with freshly cooked lentils and potatoes that gently warm the other ingredients.
You can also let the lentils and potatoes cool completely before assembling. And leftovers are delicious cold!
Store any leftovers you have in an air-tight container in the fridge.
This salad will last up to a week in the fridge. After 3-4 days, the romaine may get a bit soft, but it won't go bad.
To make your salad last longer, only assemble what you will eat in one sitting. Then store the greens separate from the vegetables and dressing.
Recipe Prayer
Thank you God for this nutrient dense meal. Help this dish to fuel our bodies with good things. Amen.
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📖 Recipe
Black Lentil Salad (Vegan)
Ingredients
- 2 Small Sweet Potatoes, cubed (about 450grams / 4 cups cubed)
- 1 Yellow Onion small diced
- 4 Cloves Garlic minced
- 1 Teaspoon Salt
- ½ Teaspoon Thyme
- ½ Teaspoon Chili Powder
- ¼ Teaspoon Black Pepper
- 2 Cups Black Beluga Lentils
- 1 Large Apple diced
- ¼ Cup Pepitas
- 5 Ounces Arugula
Dressing
- 2 Tablespoons Water
- 2 Tablespoons Dijon Mustard
- 2 Tablespoons Apple Cider Vinegar
- 1 Tablespoon Maple Syrup
- 1 Teaspoon Salt
- ½ Teaspoon Pepper
Instructions
- Preheat the oven to 450°F. Line a baking sheet with parchment paper. Add the sweet potato and bake for 25 minutes, stirring halfway through to brown multiple sides of the sweet potato.
- Meanwhile, in a large pot, sauté the onion over medium heat for 3-5 minutes until starting to soften.
- Add the garlic, salt, thyme, chili powder, and pepper. Stir.
- Add the lentils and 5 cups of water. Bring to a boil then simmer for 15-20 minutes, until the lentils are tender. Drain off any excess water.
- Meanwhile, mix the dressing ingredients
- When lentils and sweet potatoes are ready, toss with the arugula, apple, pepitas, and dressing.
Nutrition
Nutrition information is an estimate.
Kim
I made this for the girls at work. It was a hit! The combination of ingredients is so lovely. Thank you so much for sharing!
Elizabeth
Hi Kim! So great to hear this. I'm glad everyone enjoyed!