Bright, zesty, and bursting with the flavors of early harvest vegetables, this Spring Lentil Salad Recipe is a celebration of the season on a plate. Earthy lentils provide a tender, protein-rich base, while crisp asparagus, juicy cherry tomatoes, peppery radishes, and sweet snap peas create a vibrant medley of color and crunch. Tied together with a tangy lemon-Dijon dressing and a flourish of fresh herbs, this salad is equal parts hearty and refreshing—a perfect centerpiece for lunch, meal prep, or your next picnic. If you love meals that feel as nourishing as they taste, this is the Spring Lentil Salad Recipe you’ll return to again and again.
Ingredients You’ll Need
With just a handful of simple ingredients, you can build layers of flavor and a rainbow of textures. Each component, from the protein-packed lentils to the whisper of fresh dill, plays a special role in making this salad so satisfying. Let’s look at how each ingredient works its magic:
- Lentils: The foundation of the Spring Lentil Salad Recipe, they bring fiber, protein, and an earthy taste that anchors the dish.
- Water or Vegetable Broth: Use broth to infuse the lentils with extra savory flavor, or stick to water for a lighter touch.
- Asparagus: Blanched just until bright green for a tender-crisp bite and that unmistakable spring flavor.
- Sugar Snap Peas: These add sweetness and juicy crunch that livens up every forkful.
- Cherry Tomatoes: Their juiciness balances the earthiness of the lentils, adding color and a burst of freshness.
- Radishes: Thinly sliced for peppery zip and beautiful pink accents.
- Red Onion: Finely chopped for a bit of bite; soaking in cold water first can mellow the flavor if you like it mild.
- Fresh Parsley: Lends a clean, herbaceous note and lots of green color.
- Fresh Dill: Delivers delicate, springy aroma and subtle complexity.
- Crumbled Feta Cheese (optional): Adds a creamy, tangy punch; simply leave it out for a vegan version.
- Olive Oil: The heart-healthy base for the dressing that ties everything together.
- Lemon Juice: Brightens up the whole salad with fresh, citrus tang.
- Dijon Mustard: For an extra dimension of flavor and a little kick in the dressing.
- Honey or Maple Syrup: Just a drizzle rounds out the tart and savory notes beautifully.
- Salt and Pepper: Season to taste so every ingredient shines.
How to Make Spring Lentil Salad Recipe
Step 1: Cook the Lentils
Start by giving your lentils a quick rinse to remove any dust or debris. In a medium saucepan, combine the lentils with water or vegetable broth and bring to a gentle boil. As the lentils simmer, they soften and soak up flavor, becoming perfectly tender in about 20 to 25 minutes. Drain any excess liquid and set the lentils aside to cool—this step is key so your Spring Lentil Salad Recipe doesn’t turn out mushy.
Step 2: Blanch the Veggies
While the lentils cook, turn your attention to the asparagus and sugar snap peas. Drop them into a pot of boiling water for just 2 to 3 minutes; this quick blanch keeps them crisp and sets that gorgeous, vivid green. Plunge them immediately into an ice bath to lock in color and stop the cooking, then drain and gently pat dry. A little effort here is well worth it for maximum springtime crunch.
Step 3: Mix the Salad Base
Bring together the cooled lentils, blanched asparagus, snap peas, cherry tomatoes, radishes, red onion, parsley, and dill in a large bowl. Toss gently so all the ingredients stay intact while their flavors start to mingle. The bowl will look like a garden in full bloom, which is exactly what you want in your Spring Lentil Salad Recipe.
Step 4: Prepare the Dressing
In a small bowl or jar, whisk together the olive oil, fresh lemon juice, Dijon mustard, honey or maple syrup, plus a generous pinch of salt and cracked black pepper. You’ll know the dressing is ready when it’s smooth, emulsified, and balanced. Taste and adjust as needed—some like it tangier, others a little sweeter!
Step 5: Combine and Finish
Pour the dressing over the salad and toss gently but thoroughly to ensure every lentil and veggie gets a glossy coat. If you’re adding feta, sprinkle it over the top for a creamy, salty hit that’s just delightful. Chill the salad for about 15 minutes before serving; this short rest brings the flavors together beautifully in your Spring Lentil Salad Recipe.
How to Serve Spring Lentil Salad Recipe
Garnishes
For an extra flourish, add fresh chopped herbs like additional parsley or dill just before serving. If you’re a fan of extra crunch, toasted pine nuts or sunflower seeds sprinkled on top give an irresistible texture contrast. A final twist of black pepper or a squeeze of lemon brings the whole bowl to life.
Side Dishes
This salad is hearty enough to stand on its own but truly shines with simple accompaniments. Serve it alongside grilled chicken, salmon, or shrimp for a satisfying dinner, or pair with crusty sourdough or warm pita wedges. For a light lunch, a dollop of creamy hummus or a hardboiled egg completes the meal.
Creative Ways to Present
Show off the beautiful colors by piling the Spring Lentil Salad Recipe into a wide serving bowl or scooping individual portions into mason jars for a picnic. For a brunch spread, serve in butter lettuce cups for guests to pick up and munch. If you want to impress, layer the salad as a vibrant “salad parfait” in clear glasses, showcasing each ingredient.
Make Ahead and Storage
Storing Leftovers
One of the joys of this salad is how well it keeps. Pack any leftovers in an airtight container, and they’ll stay fresh in your fridge for two to three days. The flavors have time to meld, making the salad even tastier on day two—a dream for meal preppers and busy weekday lunches!
Freezing
While technically you can freeze cooked lentils, the veggies in this Spring Lentil Salad Recipe are at their best fresh. Freezing would diminish the crunch and vivid colors that make this dish shine, so it’s best to enjoy it straight from the fridge.
Reheating
No need to reheat! This salad is meant to be enjoyed cold or at room temperature, letting the refreshing flavors and crisp textures speak for themselves. If you want a warm twist, feel free to toss the lentils with the dressing while still a little warm before adding the rest of the veggies, but keep those blanched greens bright and chilled.
FAQs
Can I use other types of lentils for the Spring Lentil Salad Recipe?
Green or brown lentils work best because they hold their shape and firm texture after cooking, which is ideal for salads. Red or yellow lentils tend to soften too much and may become mushy, so stick with the recommended varieties for the perfect bite.
What if I don’t have asparagus or snap peas?
No worries! This recipe is very flexible. Substitute with whatever fresh spring vegetables you have on hand, such as steamed green beans, peas, or even thinly sliced zucchini. The most important thing is using crunchy, fresh veggies to keep the salad lively.
How do I make the Spring Lentil Salad Recipe vegan?
Simply skip the feta cheese or use a plant-based feta alternative. The rest of the recipe is naturally vegan (just be sure to use maple syrup instead of honey in the dressing), so you won’t miss out on any flavor.
Can I meal prep this salad in advance?
Absolutely! The Spring Lentil Salad Recipe is a meal prep superstar. Prepare the salad up to 2 or 3 days ahead and store in a container in the fridge. For the freshest results, keep the dressing and feta separate until just before serving if possible.
Is this salad gluten free?
Yes, as written, this Spring Lentil Salad Recipe is gluten free—no grains or wheat products involved. Just be mindful if you’re serving with bread or crackers and stick with gluten free options as needed.
Final Thoughts
If you’re searching for a recipe that’s as beautiful as it is flavorful, this Spring Lentil Salad Recipe is a must-try. Each bite offers the brightness of spring with a satisfying, hearty edge. Gather your favorite veggies and dive in—you’ll be amazed at how quickly this vibrant salad disappears!
Print
Spring Lentil Salad Recipe
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Total Time: 45 minutes
- Yield: 4 servings
- Category: Salad
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegetarian, Gluten-Free
Description
This Spring Lentil Salad Recipe is a refreshing and nutritious dish perfect for the warmer months. Packed with protein-rich lentils and vibrant spring vegetables, it makes a satisfying meal on its own or a tasty side dish.
Ingredients
Lentil Salad:
- 1 cup green or brown lentils, rinsed
- 3 cups water or vegetable broth
Vegetables:
- 1 cup asparagus, trimmed and cut into 1-inch pieces
- 1 cup sugar snap peas, halved
- 1 cup cherry tomatoes, halved
- ½ cup radishes, thinly sliced
- ¼ cup red onion, finely chopped
- ¼ cup fresh parsley, chopped
- 2 tablespoons fresh dill, chopped
Dressing:
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon honey or maple syrup
- Salt and pepper to taste
Optional:
- ¼ cup crumbled feta cheese
Instructions
- Cook Lentils: In a medium saucepan, bring lentils and water or broth to a boil. Simmer for 20–25 minutes until tender. Drain and let cool.
- Prepare Vegetables: Blanch asparagus and snap peas, then cool in an ice bath. Drain and pat dry.
- Assemble Salad: In a large bowl, combine lentils, vegetables, radishes, onion, parsley, and dill.
- Make Dressing: Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and pepper in a small bowl.
- Toss Salad: Pour dressing over the salad and toss to combine. Top with feta if desired.
- Chill: Refrigerate for 15 minutes before serving.
Notes
- This salad keeps well in the fridge for 2–3 days, ideal for meal prep.
- Add grilled chicken or salmon for a heartier meal.
- Omit feta for a vegan-friendly version.
Nutrition
- Serving Size: 1¼ cups
- Calories: 290
- Sugar: 5g
- Sodium: 260mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 29g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 10mg
