No-Cook Summer Salad: Lentils, Feta, and Cherry Tomatoes for a Quick and Super Fresh Lunch!
Hello Friends of Easy and Tasty Cooking! Are you ready to revolutionize your lunch breaks and summer dinners with a dish that is a real explosion of freshness, flavor, and lightness?
Forget the usual boring salads and welcome our Fresh Summer Salad with Lentils, Feta, and Cherry Tomatoes!
I know how important it is to serve something delicious without spending hours at the stove, especially when the sun is blazing and the desire to turn on the burners is zero.
And that is exactly why I created this recipe: it’s the answer to all your summer prayers!
Imagine the scene: it’s hot outside, you’re feeling hungry, but you have a dish that is ready in a flash, super nutritious, and gives you a burst of energy without weighing you down.
I wanted to focus on the simplicity and harmony of the ingredients, using what we often already have in the pantry or fridge, I created a balanced mix that will make you fall in love at the first bite.
Lentils, often underestimated, become the stars here, bringing plant proteins and fiber, while feta adds that salty and irresistible touch that binds it all together.
The cherry tomatoes and arugula? A symphony of freshness that will make you feel like you’re on a sunny day at the seaside.
This recipe is not just a meal; it’s a solution: perfect for a take-away office lunch, an impromptu picnic in the park, or a quick dinner with friends on the balcony.
It’s proof that with a few ingredients and a dash of creativity, you can achieve surprising results. Get ready to fill up on goodness, without stress and with a smile!
- Difficulty: Very easy
- Cost: Very inexpensive
- Preparation time: 15 Minutes
- Portions: 4
- Cooking methods: No cooking
- Cuisine: Italian
- Energy 260.58 (Kcal)
- Carbohydrates 23.51 (g) of which sugars 8.57 (g)
- Proteins 11.73 (g)
- Fat 13.77 (g) of which saturated 5.25 (g)of which unsaturated 4.86 (g)
- Fibers 5.33 (g)
- Sodium 739.18 (mg)
Indicative values for a portion of 200 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients NO-COOK SUMMER SALAD RECIPE
- 8.8 oz canned lentils (pre-cooked, drained weight)
- 3.5 oz arugula
- 8.8 oz cherry tomatoes (or grape tomatoes)
- 5.3 oz feta cheese
- 5.3 oz sweet corn, canned, drained
- 3 tbsps extra virgin olive oil
- 1 tbsp lemon juice
- to taste salt
- 1 pinch black pepper (ground)
Tools
- Kitchen scale
- Strainer
- Bowl
- Small bowl
- Cutting board
How to prepare the FRESH SUMMER SALAD
Start by rinsing the pre-cooked lentils under cold running water and drain them very well. Do the same with the pre-cooked corn: drain it and rinse it thoroughly. Let both ingredients drain to eliminate excess water.
Wash the arugula carefully and dry it gently with a salad spinner or paper towels. Wash the cherry tomatoes and cut them in half (or into quarters if they’re larger). Crumble the feta with your hands directly into a small bowl or cut it into cubes if you prefer a more precise cut.
In a large bowl, combine the well-drained lentils and corn, arugula, and chopped cherry tomatoes. Give a gentle first stir to distribute the ingredients.
In another small bowl, pour in the extra virgin olive oil, lemon juice, a generous pinch of salt, and a grind of black pepper. Emulsify well with a fork or small whisk until you get a homogeneous and slightly thick mixture.
Pour the dressing over the salad and mix again gently, ensuring each ingredient is well coated with the dressing. Add the crumbled feta at the end. Serve immediately, perhaps in single-serving bowls, for an instant “wow” effect!
INGREDIENT NOTES AND SUBSTITUTIONS
LENTILS: Pre-cooked lentils are a great protein base. You can use green or brown lentils.
ARUGULA: Its bitter notes pair well, but you can replace it with lamb’s lettuce or valerian for a sweeter touch or baby spinach or even lettuce.
CHERRY TOMATOES: Grape, cherry, or Piccadilly tomatoes are great. If you don’t have cherry tomatoes, you can use a salad tomato cut into small cubes.
FETA: Its salty flavor is key. Alternatives: crumbled fresh goat cheese, or mozzarella (which you have but which I didn’t include here to avoid making the salad too cheesy). For a vegan option, use crumbled tofu flavored with black salt and oregano.
PRE-COOKED CORN: Adds sweetness and crunch. You can omit it or replace it with pre-cooked peas or chopped green beans.
STORAGE
This salad is best when freshly made. However, you can assemble all the ingredients (except the dressing) and store them in an airtight container in the refrigerator for 2-3 days. The dressing should be prepared separately and added only at the time of serving to prevent the arugula from wilting and the salad from becoming watery.
Recipe Alternatives and Variations
This salad is super versatile! Here are some ideas to customize it:
1 – “Rustic” Version: Add thinly sliced Tropea red onion (1.8 oz) and pitted Taggiasca olives (1.8 oz) for more Mediterranean flavor.
2 – “Protein Plus” Version: For an even more complete meal, add drained tuna in oil (3.5 oz) or grilled chicken breast cut into cubes (5.3 oz).
3 – “Vegan” Version: Replace feta with avocado cubes (1/2 avocado per person) for plant-based creaminess and a pinch of black salt for a salty touch.
4 – With Chickpeas: If you like, you can add 3.5 oz of pre-cooked chickpeas (drained and rinsed) to increase the protein component and body of the salad.
Use and Pairings
This salad is perfect as:
Main course: Light yet complete, ideal for a quick lunch or informal dinner.
Side dish: It pairs divinely with grilled fish dishes (such as a sea bream or salmon fillet), white meats (grilled chicken or turkey breast), or fresh cheeses.
Base for Poke Bowl: You can use it as a base to create your customized poke bowl, adding basmati or whole grain rice, smoked salmon, and nori seaweed.
Recipe Origins and History
The salad I propose has no specific geographical origin, but it is a happy encounter of Mediterranean flavors and “healthy” influences. Lentils, cultivated since ancient times in the Middle East and the Mediterranean basin, have always been a cornerstone of the peasant diet due to their high nutritional value.
Feta, a typical Greek cheese, brings the saltiness and cheese-making tradition of those sun-drenched lands. Cherry tomatoes and corn are now universal ingredients in summer cooking, capable of bringing freshness and sweetness. This recipe symbolizes how modern cooking draws from tradition to create new, easy dishes suited to today’s fast pace, maintaining intact goodness and connection to the land.
FAQ (Frequently Asked Questions)
1. Can I prepare the salad in advance?
Yes, you can prepare all the ingredients (wash vegetables, drain lentils and corn, chop tomatoes) and store them separately in airtight containers in the refrigerator. The dressing should be prepared separately and added only at the last minute, before serving, to maintain the freshness and crispness of the lamb’s lettuce.
2. What other proteins can I add to make it more complete?
If you want an even richer version, you can add well-drained tuna in oil, grilled chicken or turkey breast cut into cubes, hard-boiled eggs in wedges, or for a vegetarian option, chickpeas (if you decide to include them) or edamame.
3. Can I use another type of cheese instead of feta?
Sure! If you don’t like feta, you can replace it with fresh mozzarella cubes, mozzarella balls, fresh crumbled goat cheese, or even a semi-aged cheese sliced into thin shavings for a more decisive flavor.
