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
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
Nutrition
[clickToTweet tweet=”What’s not to love about this EASY Lentil Salad w/ Lemon Vinaigrette?! Low #FODMAP #vegan #GF” quote=”What’s not to love about this EASY Lentil Salad w/ Lemon Vinaigrette?!”]
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!
- 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.
- 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!
- Lentils have a low GI {glycemic index} of 22. This makes them superstars at providing slow burning energy and promoting healthy blood sugar levels.
- 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
- 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!
- Healthy Lentil Turkey Lettuce Wraps {Pictured Above}
- Lentil Pilaf ~ Kate Scarlata
- Curried Lentil Quinoa Soup ~ Delicious As It Looks
- Low FODMAP Vegan Shepherd’s Pie ~ A Little Bit Yummy
- Low FODMAP Lentil Squash Sweet Potato Stew ~ Lauren Renlund
- Lentil & Vegetable Curry w/ Basmati Rice ~ Stephanie Clairmont
- Low FODMAP Hearty Lentil Soup ~ Casa de Santé
- Lentil Chia Caprese Salad ~ Colleen Miller Nutrition
- Low FODMAP Winter Chicken, Lentil & Vegetable Soup ~ FODMAP Friendly
- 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…
- Are you a lentil lover like me?
- What are some of your favorite ways to eat lentils? Do you have an easy lentil salad recipe to share?
- 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!
Hi There! I’m EA, an integrative registered dietitian nutritionist in sunny San Diego. I create easy, DELICIOUS gluten free recipes & low FODMAP recipes for a wide variety of diets: anti-inflammatory, low carb, Mediterranean, paleo, vegan, vegetarian, & more. My nutrition specialties include wellness nutrition, digestive health (celiac disease, IBS, IBD, SIBO), autoimmune disease, & healthy aging. Learn more about my nutrition philosophy and my nutrition coaching services, or get in touch~I’d love to connect with you!
18 comments
[…] boiled (lentil burgers and lentil soup are high-FODMAP). 9 grams of protein per cup. Try this Easy Lentil Salad with Kale, Cherry Tomatoes, Almonds and Lemon Vinaigrette recipe (below) by Registered Dietitian Nutritionist EA Stewart, AKA, The Spicy […]
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[…] with plant-based protein and fiber, this lovely Lentil Salad with Kale, Cherry Tomatoes, Almonds, and Lemon Vinaigrette is a light, yet deliciously filling salad for dinner or lunch! {Vegan, […]
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[…] Lentil Salad w/ Kale, Cherry Tomatoes, Almonds & Lemon Vinaigrette {above} ~ The Spicy RD […]
Lovely indeed, EA! Simple, tasty, healthy… all the nourishment you need 🙂 Can’t wait to hear about your Italy trip!
I love this post, and I too am a huge fan of the pre-cooked lentils from TJs. I’m definitely going to try this salad …. and I’m w/ you on the cherry tomatoes. Better than candy 🙂
I’ve had my wallet stolen twice: Once when I was a teenager shopping in NYC at Bloomingdales (go figure) and once in Portland, OR where my purse was stolen out of my car. No fun no matter where/when it happens 🙁
I love lentils! I’ve been eating them for years since they are so much kinder to my digestive tract. I use them as a substitute for beans in a lot of recipes. I make a lentil chili that everyone in my family loves! Last night I used my chipotle lentils to make vegetarian tortas and they were so delicious!!! You can find my chili recipe here: https://potatoestopeaches.wordpress.com/2012/03/27/vegan-lentil-chili/
To make my chipotle lentils, I use 1 cup of lentils, 2-ish cups liquid (usually broth), 1 chipotle in adobo sauce mashed up, 1/4 of a finely diced onion, 1 crushed garlic clove, 1 tsp of chili powder. Cook them all together for smokey, spicy lentils. I’ve also used the chipotle lentils in enchiladas (with lots of vegetables and cheese!).
I realize this post is probably borderline creepy with my enthusiasm for lentils, but I’ve gone 20 years unable to eat beans. When I accidentally discovered I could eat lentils, and that I could sub them in for beans in almost anything, I was so ecstatic! I am a huge fan of kale salads, too. I’m definitely going to be making this one in the near future.
Sounds like such an amazing vacation despite the stolen wallets. This healthy salad is a great way to get back on track – I know what you mean. We were away earlier this summer and I’ve been back on my kale salads ;). This one looks so good!
Beautiful healthy salad! Love simple kale salads and I adore lentils! The perfect protein!
I’ve been pretty jealous seeing all you’re instagram photos from the trip 😉
I love this EA- so simple and yummy looking! OMG when we were in Italy my dad almost got his wallet stolen too! It was so sad, the crook used their baby like a toy to try and distract us while the teenager tried to lick my dads gelato and the father went in for his pocket- soo terrible. Luckily, his wallet & gelato were saved… phew! 🙂
Welcome back from my side of the world (the warmer part of it anyway!). Our paths nearly crossed in Croatia, didn’t they? I’m so sorry about the wallets. One of the reasons we like Croatia so much is the complete lack of crime. I chatted to someone who works high up in the police there (he is actually half Canadian!) and he says there really is no crime to speak of. What an easy job he has, I was thinking. :)Anyway, we were only away a week and I swear I am still working it off! Kale in its myriad forms is my secret weapon. That and green tea! Your zingy simple salad looks terrific. Enjoy being home, and being in your own bed. Looking forward to more pictures from your holiday xx
Thanks so much Kellie! Now I know why you love Croatia so much!! My whole family would love to go back there one day-the people are so friendly, and it’s just gorgeous. Interesting about the lack of crime, but right on spot for us 🙂 Yes, to kale and green tea post-vacation!! {And almost everyday, really :-)}
Can’t wait for the recap of your trip. Stinks about the wallets being stolen – good for you for not letting it get in the way of your good time though! I absolutely love lentils – kale isn’t really my thing, but I could get over it with this salad!
Hi Jessica! Yeah-the wallet thing kind of sucks, BUT the rest of the trip was fabulous! If you’re not in the mood to get over your dislike of kale, I bet this would be fabulous with spinach, arugula, romaine, or any other leafy greens too 🙂
Crazy – two wallets stolen in one trip but I guess at least it wasn’t your passports and from seeing your FB photos, I’m sure the overall trip was fantastic (can’t wait for that recap!)
Pinning this baby to make with my next batch of CSA kale – love lentil salads but don’t cooking them as often as I should.
Crazy indeed Deanna! Mine was stolen day 2 of the trip (thank goodness hubby had different ATM & credit cards we could us) and my dads was stolen about half way through {my poor dad-my mom got quite upset w/ him!) And, yes, the overall trip was fantastic 🙂 Hope you get to make the lentil salad w/ your CSA kale and enjoy it as much as I did!