Easy Lentil Salad with Kale, Cherry Tomatoes, Almonds & Lemon Vinaigrette

This easy lentil salad {gluten free, low FODMAP, vegan} is packed with flavor & nourishing ingredients, including kale, cherry tomatoes, and almonds. You can whip it up in 10 minutes for a light, yet satisfying plant based protein and fiber rich lunch or dinner. 

Bonjour! Bok! Ciao!

I’ve missed you!!

If you’ve noticed an absence of posts lately on The Spicy RD, it’s because I’ve been traveling with my family in France, Croatia, and Italy for almost the entire month of July.

It was an absolutely fabulous trip {minus getting my wallet stolen in France, and my dad getting his wallet stolen in Italy-shame on you crooks!}, and I’ve got loads of food, photos, and fun travel adventures to share with you soon, but hang tight, because first, I’ve got salad!

This Easy Lentil Salad with, Kale, Cherry Tomatoes, Almonds and Lemon Vinaigrette…

Because after consuming more than my fair share of Caprese Salads, gelato, and vino on vacation {not that there’s anything wrong with that!} now that I’m back home it’s definitely time to get back to the lighter, yet equally delicious cuisine I’m used to {not to mention, taking my exercise routine up a notch or two} and this salad definitely fits the bill.

And guess what ingredients I just happened to have stocked in my kitchen?

Yep. You guessed it…lentils {pre-cooked and ready to eat from Trader Joes}, kale, cherry tomatoes {I am officially addicted to cherry tomatoes. You too??}, slivered almonds {also from Trader Joes}, and loads of lemons on my tree.

Fancy lemons too? You’ll love this post! 28 Fresh & Healthy Recipes with Lemons You Need to Make

I hadn’t planned on sharing this easy lentil salad recipe with you, but, truly, it was too delicious not to.

And so easy and super healthy too.

Win, win-right?!

Here you go…

Easy Lentil Salad with Kale, Cherry Tomatoes, Almonds and Lemon Vinaigrette

Prep Time: 10 minutes

Total Time: 10 minutes

Servings: 1 serving

Simple ingredients, easy to make, and super healthy to boot, you'll love everything about this lovely lentil, kale, cherry tomato, and almond salad with lemon vinaigrette!

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Ingredients

• 2 cups chopped kale
• 3/4 cup cherry tomatoes sliced in half
• 1/2 cup chopped Radicchio
• 1/2 cup cooked lentils
• 2 tablespoons slivered almonds
• 1 tablespoon extra virgin olive oil
• Juice from 1/4 of a lemon
• Sea salt and black pepper to taste

Instructions

• Place kale, cherry tomatoes, optional Radicchio, lentils, and almonds in a salad bowl. Top with olive oil, lemon juice, and salt and pepper to taste. Toss well, then serve.

Notes

MAKE IT LOW FODMAP: Use canned, well-rinsed, and drained lentils.

COURSE :Dinner, Lunch

CUISINE :Gluten Free, Grain Free Vegan, Low FODMAP Option, Mediterranean

Nutrition

Serving: 1salad | Calories: 443kcal | Carbohydrates: 41g | Protein: 20g | Fat: 25g | Saturated Fat: 2g | Sodium: 70mg | Potassium: 1468mg | Fiber: 11g | Sugar: 5g | Vitamin A: 278.7% | Vitamin C: 229.5% | Calcium: 28.5% | Iron: 37.6%

Did you like this recipe?Be sure & let me know! Leave a comment, share it, or give it a 5-star review! Did you make it? Tag me @thespicyrd or #thespicyrd I love seeing your delicious recipe re-creations!

Let’s have a quick nutrition chat about lentils, shall we, because I just realized this is the first lentil recipe I’ve shared with you before. Shame on me!

Health Benefits of Lentils & 5 Reasons to Love ‘Em!

1. Lentils are a rich source of plant-based protein. They contain 9 grams of protein per 1/2 cup, or about the same amount of protein in 1 ounce of meat, to help fill you up and keep you satiated between meals.
2. Lentils are rich in fiber. Packed with 8 grams of fiber per 1/2 cup, lentils provide both soluble fiber {promotes colon health and helps keep you regular!} AND insoluble fiber {regulates blood sugar and lowers cholesterol}. Important–> Most of us should be consuming 25-30 grams of fiber per day for optimal health!
3. Lentils have a low GI {glycemic index} of 22. This makes them superstars at providing slow burning energy and promoting healthy blood sugar levels.
4. Lentils are super easy to cook! They can be added to almost any dish to add a boost of plant-based protein and fiber. Haven’t cooked lentils before? Check out this guide from Bon Appétit–>5 Mistakes People Make When Cooking Lentils
5. Got kids? Lentils are kid friendly! My kids are bean eaters, but not all are, so if you’re trying to get your kiddos to eat more legumes, why not start with lentils?! On their own, lentils are quite mild in flavor, plus since they’re much smaller than beans, texture adverse kids may find lentils much more appealing than beans.

Want more gluten free, low FODMAP lentil recipes? Check out all these yummy ideas!

1. Healthy Lentil Turkey Lettuce Wraps {Pictured Above}
2. Lentil Pilaf ~ Kate Scarlata
3. Curried Lentil Quinoa Soup ~ Delicious As It Looks
4. Low FODMAP Vegan Shepherd’s Pie ~ A Little Bit Yummy
5. Low FODMAP Lentil Squash Sweet Potato Stew ~ Lauren Renlund
6. Lentil & Vegetable Curry w/ Basmati Rice ~ Stephanie Clairmont
7. Low FODMAP Hearty Lentil Soup ~ Casa de Santé
8. Lentil Chia Caprese Salad ~ Colleen Miller Nutrition
9. Low FODMAP Winter Chicken, Lentil & Vegetable Soup ~ FODMAP Friendly
10. Easy Low FODMAP Lentil Quesadillas ~ FODY FOODS

References & More Reading

• Lentils ~ World’s Healthiest Foods
• Canadian Lentils: A Staple in the Diabetic Diet ~ Canadian Lentils
• Fiber 101: Soluble vs Insoluble ~ Health Castle

And before I go, here’s a sneak peek at one of the highlights from my vacation, hiking the Cinque Terre in Italy…Stay tuned for more and Ciao!

Let’s chat…

1. Are you a lentil lover like me?
2. What are some of your favorite ways to eat lentils? Do you have an easy lentil salad recipe to share?
3. Have you ever had your wallet stolen before???

I’d love to chat with you, so leave a comment, share a tip, or ask a question! And, if you think your friends would enjoy this post, I’d truly appreciate you sharing it with them too!