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A plate of green lentils topped with seeds, herbs and roasted tomatoes.
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5 from 1 vote

Roasted Tomato Mediterranean Lentil Salad

A delicious salad made with hearty lentils and juicy sweet roasted tomatoes Perfect as a light main or as a side for a larger meal.
Prep Time15 minutes
Cook Time35 minutes
Total Time50 minutes
Course: Salad, Side Dish
Cuisine: European, French
Diet: Gluten Free, Vegan
Servings: 4
Calories: 414kcal
Author: Louise-Claire Cayzer

Equipment

Ingredients

For the Lentils

  • 250 g puy lentils or brown or green lentils
  • ½ onion small
  • 500 ml water or more as needed
  • 1 teaspoon sea salt

For the Roasted Tomatoes

  • 650 g cherry tomatoes
  • 1 teaspoon mild chilli powder or cayenne pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon olive oil
  • sea salt to taste.

For the Vinaigrette Dressing

  • 1 tablespoon dijon mustard
  • 3 tablespoon white wine vinegar or ACV
  • 2 tablespoon extra virgin olive oil
  • 1 clove garlic
  • ½ teaspoon maple syrup or agave or sugar
  • ½ teaspoon sea salt

To assemble the salad

  • 3 tablespoon pine nuts toastes
  • 4 spring onions
  • 100 g flat leaf parsley
Metric - American

Instructions

Cook the lentils:

  • Halve the onion and remove the skin.
    ½ onion
  • Add the lentils to a saucepan and cook the lentils in water with the ½ onion and salt until tender over a medium heat. . About 20 mins. Drain.
    250 g puy lentils, 500 ml water, 1 tsp sea salt

How to cook the tomatoes:

  • Keep the tomatoes whole, and sprinkle over all the seasonings and olive oil. Mix and roast at 180c/360F in the air fryer for 15-20 mins or in the oven for about 20-25 mins or until caramelised and juicy!
    650 g cherry tomatoes, 1 tsp mild chilli powder, 1 tsp garlic powder, 1 tsp olive oil, sea salt to taste.

Make the Vinaigrette Dressing

  • Mince the garlic, then combine all the ingredients for the Dressing in a jar and mix thoroughly. Taste and add salt/ more mustard/more vinegar as desired.
    1 tbsp dijon mustard, 3 tbsp white wine vinegar , 2 tbsp extra virgin olive oil, 1 clove garlic, ½ tsp maple syrup, ½ tsp sea salt

Assemble the Salad

  • Toast seeds , pine nuts or pistachios in a hot pan with no oil until they are fragrant. Careful not to burn!
    3 tbsp pine nuts
  • Finely chop the spring onion and parsley.
  • Drain the lentils and mix half the dressing through them.
  • On a plate or serving bowl assemble the lentils, parsley and spring onions and toss.
    4 spring onions, 100 g flat leaf parsley
  • Top the salad with the roasted tomatoes and pine nuts, plus some more dressing and serve.

Notes

    • Like all salad recipes, this salad is perfect for changing according to your tastes, dietary needs, the season or what you have to hand. Here are some easy swaps and variations:
    • Pre-Cooked Lentils- choose canned lentils or those handy lentils you can buy in pouches rather than cooking your own.
  •  
    • Other seeds or nuts: replace the pine nuts with sunflower seeds, pumpkin seeds or chopped toasted cashews.
    • Alternative Onions: I like to use spring onions, however chopped red onion, chives or sweet white onion would also be delicious.
    • Arugula or Rocket: instead or as well as the fresh parsley.

Nutrition

Calories: 414kcal | Carbohydrates: 51g | Protein: 21g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 7g | Sodium: 968mg | Potassium: 625mg | Fiber: 23g | Sugar: 7g | Vitamin A: 3174IU | Vitamin C: 77mg | Calcium: 116mg | Iron: 8mg