This vibrant Lentil Spinach Salad is a perfect blend of crunchy, fruity, and savory flavors, ideal for a quick, nutritious meal.
Packed with protein-rich lentils, fiber-loaded spinach and apples, and healthy fats from walnuts and olive oil, it’s low in saturated fat and carbs.
Quick to prepare, satisfying, and versatile, it’s perfect for everyday lunches or meal prep.
15-Minute Healthy Spinach Lentil Salad
Equipment
- 1 Mixing bowl
- 1 small whisk or fork (for dressing)
- 1 Cutting Board
- 1 Knife
- Measuring spoons
Ingredients
- 1 pack Tilda Steamed Wholegrain Basmati or Wholegrain & Quinoa Basmati
- 75 g cooked Puy lentils
- 50 g baby spinach leaves
- 4 sundried tomatoes in oil chopped
- 1 apple cored and sliced
- 2 tbsp walnut halves
- 1 tbsp raisins
- 30 g goats cheese diced
- 1 tbsp olive oil
- 2 tsp soy sauce
- Pinch of chilli flakes
- 1 tbsp balsamic vinegar
- 1 tbsp honey
- Salt and pepper to taste
Instructions
- Prepare the Base: Begin by placing the pre-steamed wholegrain basmati rice into a large mixing bowl. If you prefer, you can lightly fluff the rice with a fork to separate the grains for a lighter texture. Next, add the cooked Puy lentils to the bowl. Lentils are naturally rich in plant-based protein and fiber, making them the perfect foundation for a hearty, nutritious salad. Finally, toss in the baby spinach leaves. These tender greens not only add vibrant color but are also packed with vitamins and minerals that enhance the overall health profile of the dish.
- Incorporate the Fruits and Nuts: Chop the sundried tomatoes into bite-sized pieces and add them to the rice-lentil-spinach mixture. These tomatoes bring a tangy-sweet depth that contrasts beautifully with the fresh greens. Slice the apple into thin wedges or cubes and add it as well. The apple adds a crisp, refreshing crunch and natural sweetness that balances the savory elements. Sprinkle in the walnut halves next. The walnuts contribute a satisfying crunch along with heart-healthy fats that make this salad both filling and nourishing. Lastly, add the raisins for bursts of sweetness that tie the flavors together.
- Add the Cheese: Gently fold in the diced goat’s cheese. Goat’s cheese introduces a creamy, tangy element that complements both the sweetness of the apple and the earthiness of the lentils. Take care not to overmix at this stage to preserve the delicate texture of the cheese. This ingredient enhances the salad’s richness without overpowering the other flavors.
- Prepare the Dressing: In a small bowl, combine 1 tablespoon of olive oil and 2 teaspoons of soy sauce. Whisk these together until they form a smooth, cohesive mixture. Next, add 1 tablespoon of balsamic vinegar and 1 tablespoon of honey. The balsamic vinegar provides a mild acidity while the honey adds a subtle sweetness, creating a perfect balance. Sprinkle in a pinch of chili flakes for a gentle, warming kick. Season the dressing with salt and freshly ground black pepper according to your taste preference. Whisk again until all ingredients are fully emulsified, forming a glossy, flavorful dressing.
- Dress the Salad: Pour the dressing evenly over the prepared salad ingredients. Use a large spoon or salad tongs to gently toss the mixture, ensuring that each component—rice, lentils, spinach, fruits, nuts, and cheese—is coated evenly with the dressing. Take care to toss lightly to avoid crushing the tender spinach leaves or breaking up the delicate goat’s cheese.
- Adjust and Serve: Taste the salad and adjust seasoning if needed, adding extra salt, pepper, or chili flakes to suit your preference. Allow the salad to sit for a few minutes at room temperature to let the flavors meld, though it can also be served immediately for a fresher, crunchier texture. Serve in individual bowls or on a large platter for sharing. This salad pairs beautifully with grilled vegetables, roasted meats, or as a standalone healthy lunch.
- Optional Garnish: For an extra touch, sprinkle a few additional walnut halves or a light drizzle of honey on top before serving. Fresh herbs like parsley or mint can also be added to enhance aroma and freshness. These finishing touches make the salad visually appealing and add subtle layers of flavor.
Notes
- Use pre-steamed rice or quinoa for a quick, no-fuss salad base.
- Puy lentils are ideal because they hold their shape, but any cooked green or brown lentils work.
- Choose firm, crisp apples to ensure they don’t turn mushy when mixed.
- Lightly toast walnuts to enhance their flavor and crunch.
- Adjust sweetness and acidity in the dressing to suit your taste.
- For a plant-based version, simply omit the goat’s cheese or substitute with vegan cheese.
Chef’s Secrets: Tips For Perfect Salad
The secret to a vibrant Lentil Spinach Salad lies in balancing textures and flavors.
Always keep the spinach fresh and tender by adding it just before serving to avoid wilting.
Mixing the sweet elements like apple and raisins with savory ingredients such as goat’s cheese and sundried tomatoes creates a satisfying contrast.
Whisk the dressing until fully emulsified; this ensures each grain and leaf is lightly coated without being soggy.
For an extra flavor boost, toast the walnuts lightly in a dry pan until golden and aromatic—this releases their natural oils and enhances their crunch.
Lastly, allow the salad to rest for 5–10 minutes after tossing; this helps the flavors meld without compromising the freshness of the fruit and greens.
Serving Suggestions: How To Enjoy Best
This salad shines as a standalone lunch or a light dinner option, but it can also complement a variety of meals.
Pair it with grilled chicken, roasted vegetables, or a simple protein-rich omelet for a satisfying plate.
Serve it slightly chilled for a refreshing midday option, or at room temperature to let the flavors develop fully.
For meal prep, portion the salad in airtight containers and add the dressing just before eating to maintain crispness.
Garnish with fresh herbs like parsley, mint, or basil for an aromatic touch and visual appeal.
Storage Tips: Keep Salad Fresh Longer
To maintain the freshness and crunch of your Lentil Spinach Salad, store the components separately when possible.
Keep cooked lentils and rice in one container, fresh spinach and fruit in another, and the dressing in a small jar.
Combine only before serving to prevent soggy greens.
The salad itself can last 2–3 days in the refrigerator if dressed lightly or left undressed.
Walnuts should be added just before eating to retain their texture, and goat’s cheese can be stored in a sealed container at the same time as the salad base.
Frequently Asked Questions
1. Can I use other types of lentils?
Yes! While Puy lentils hold their shape best, you can use green or brown lentils.
Just ensure they are cooked until tender but firm, as overcooked lentils may turn mushy and affect the salad texture.
2. Can this salad be made vegan?
Absolutely. Simply omit the goat’s cheese or replace it with a plant-based alternative like almond feta or tofu cubes.
The salad remains protein-rich and flavorful without dairy.
3. How can I make this salad ahead of time?
Store each component separately in airtight containers—rice and lentils together, greens and fruits separately, and dressing in its own jar.
Assemble only before serving to preserve freshness, crunch, and flavor.
4. What can I substitute for walnuts?
You can swap walnuts with pecans, almonds, or even sunflower seeds if you prefer.
Lightly toasting the nuts enhances their flavor and adds a satisfying crunch.
5. Can I adjust the dressing flavor?
Definitely! Adjust the sweetness or acidity to your taste by adding more honey or balsamic vinegar.
For a spicier kick, increase the chili flakes slightly. You can also experiment with mustard or lemon juice for a different flavor profile.
