A fresh and tasty salad, perfect for the summer season because it’s light yet nutritious. Lentils are perfect for soups and other winter dishes, but they are also delicious as a salad ingredient, just like beans and chickpeas. In this case, I used already cooked lentils and added seasonal vegetables like tomatoes, onion, and peppers. Try the summer lentil salad, it’s really quick and very tasty!
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- Difficulty: Very easy
- Cost: Very economical
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: No cooking
- Seasonality: Summer
- Energy 166.04 (Kcal)
- Carbohydrates 22.86 (g) of which sugars 4.67 (g)
- Proteins 8.63 (g)
- Fat 3.00 (g) of which saturated 0.35 (g)of which unsaturated 0.02 (g)
- Fibers 10.39 (g)
- Sodium 207.37 (mg)
Indicative values for a portion of 150 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
- 8 oz cooked lentils
- 2.5 oz cherry tomatoes
- Half Tropea red onion
- 1 stalk celery
- 2 sweet peppers
- parsley (or basil)
- extra virgin olive oil
- salt
- pepper (to taste)
Tools
- Bowl
- Strainer
- Cutting board
Preparation
Drain the lentils from their liquid, then rinse them well under cold running water.
Wash the cherry tomatoes and cut them into pieces.
Wash the celery, remove any strings if present, and cut it into slices.
Clean the onion and cut it into rings. If desired, you can soak it in lukewarm water to reduce its strong flavor.
Wash the parsley (or basil) and chop it with a knife.
Clean the peppers by removing the seeds, and cut them into strips.
Combine all ingredients in a bowl, add a pinch of salt, pepper to taste, and a drizzle of olive oil.
Mix well, and your summer lentil salad is ready.
I recommend preparing it a bit in advance, so it tastes even better.
Tips and Notes
You can enrich the salad with many other vegetables of your choice: sautéed zucchini, carrots, champignon mushrooms, etc.
To create a delicious one-dish meal, you can add canned tuna, feta or other cheese cubes, hard-boiled eggs.
You can also use dry lentils (about 3.5-4 oz), and boil them for 30-35 minutes, or until they are tender.
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