15-Minute Healthy Spinach Lentil Salad
A quick, easy, and nutrient-rich salad combining lentils, spinach, apples, walnuts, and sundried tomatoes, dressed with a sweet-savory balsamic-honey dressing. Perfect for a satisfying lunch or light dinner, it’s packed with plant-based protein, fiber, and healthy fats.
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.
