Hearty Bean and Lentil Salads Recipe

Learn how to make the best homemade bean and lentil salads with this easy baking recipe! These protein-packed, versatile salads feature perfectly cooked legumes, zesty dressings, and fresh vegetables. Perfect for meal prep, these hearty salads stay fresh for days and are customizable for any season or occasion.

Difficulty:

Beginner

Prep Time:

30 mins

Cook Time:

25 mins

Serves:

6 servings

Ingredients

<ul class="ingredients-main-list"><li class="ingredients-single-item">250g dried green lentils, rinsed</li><li class="ingredients-single-item">400g tinned kidney beans, drained and rinsed</li><li class="ingredients-single-item">400g tinned chickpeas, drained and rinsed</li><li class="ingredients-single-item">1 large red onion, finely diced</li><li class="ingredients-single-item">2 bell peppers (mixed colors), diced</li><li class="ingredients-single-item">250g cherry tomatoes, halved</li><li class="ingredients-single-item">1 cucumber, deseeded and diced</li><li class="ingredients-single-item">200g feta cheese, crumbled (optional)</li><li class="ingredients-single-item">150g pitted kalamata olives, halved</li><li class="ingredients-single-item">80g fresh herbs (parsley, mint, and basil), chopped</li><li class="ingredients-single-item">80ml extra virgin olive oil</li><li class="ingredients-single-item">60ml lemon juice (approximately 2 lemons)</li><li class="ingredients-single-item">2 tbsp red wine vinegar</li><li class="ingredients-single-item">3 garlic cloves, minced</li><li class="ingredients-single-item">1 tbsp Dijon mustard</li><li class="ingredients-single-item">1 tbsp honey or maple syrup</li><li class="ingredients-single-item">2 tsp ground cumin</li><li class="ingredients-single-item">1 tsp dried oregano</li><li class="ingredients-single-item">Salt and freshly ground black pepper to taste</li></ul>

Nutrition Facts (per serving)

🍽️ Serving Size: 1 serving

🔥 Calories: 315 calories

🥑 Fat: 14 g

🧈 Saturated Fat: 3 g

🍞 Carbohydrates: 38 g

🍭 Sugar: 5 g

🍗 Protein: 12 g

🫀 Cholesterol: 15 mg

🧂 Sodium: 380 mg

Equipment

<ul class="equipment-main-list"><li class="equipment-single-item">Medium saucepan</li><li class="equipment-single-item">Fine mesh strainer</li><li class="equipment-single-item">Large mixing bowl</li><li class="equipment-single-item">Small jar with lid (for dressing)</li></ul>

Directions

<ol class="no-list-style"><li class="MethodStepper"><h4 class="step-title">Step 1</h4>Preheat your oven to 180°C. This recipe incorporates a step of baking the chickpeas for extra crunch that beautifully contrasts with the other softer legumes in the salad.</li><li class="MethodStepper"><h4 class="step-title">Step 2</h4>Drain and rinse chickpeas thoroughly, then pat them completely dry with paper towels or a clean kitchen towel. The drier they are, the crispier they'll become during baking. Toss with 1 tablespoon of olive oil, a pinch of salt, and ½ teaspoon of cumin. Spread in a single layer on a baking sheet and bake for 20-25 minutes until golden and crispy, shaking the pan halfway through. Allow to cool completely.</li><li class="MethodStepper"><h4 class="step-title">Step 3</h4>While the chickpeas are baking, cook the lentils. Place the rinsed lentils in a medium saucepan and cover with cold water by about 5cm. Add a pinch of salt and bring to a boil, then reduce heat to a gentle simmer. Cook for 20-25 minutes until the lentils are tender but still hold their shape - they should be al dente and not mushy. Properly cooked lentils maintain their texture in the salad rather than breaking down.</li><li class="MethodStepper"><h4 class="step-title">Step 4</h4>Drain the lentils thoroughly in a fine mesh strainer and rinse under cold water to stop them cooking further. Spread them out on a clean kitchen towel or baking sheet to cool completely and dry slightly. This prevents them from becoming waterlogged and diluting your dressing.</li><li class="MethodStepper"><h4 class="step-title">Step 5</h4>Make the dressing by combining all liquid ingredients: olive oil, lemon juice, red wine vinegar, minced garlic, Dijon mustard, honey or maple syrup, remaining ground cumin, dried oregano, salt, and pepper in a jar with a tight-fitting lid. Shake vigorously until emulsified. The mustard acts as an emulsifier that helps the oil and acidic components blend together smoothly.</li><li class="MethodStepper"><h4 class="step-title">Step 6</h4>In a large mixing bowl, combine the cooled lentils, drained kidney beans, diced red onion, bell peppers, cherry tomatoes, cucumber, olives, and most of the fresh herbs (reserve some for garnish). The variety of vegetables creates different textures and flavors that complement the earthiness of the beans and lentils.</li><li class="MethodStepper"><h4 class="step-title">Step 7</h4>Pour about three-quarters of the dressing over the salad and gently toss to combine. Be careful not to overmix, as this can break down the more delicate ingredients. Taste and adjust seasoning, adding more dressing if needed. The beauty of this salad is that it absorbs flavors as it sits, so it's best not to overdress initially.</li><li class="MethodStepper"><h4 class="step-title">Step 8</h4>Just before serving, fold in the crispy baked chickpeas and crumbled feta if using. Garnish with the reserved fresh herbs. The contrast between the crispy chickpeas and the other ingredients creates an exciting textural experience. If making ahead, keep the chickpeas and feta separate until serving time to maintain their texture.</li><li class="MethodStepper"><h4 class="step-title">Step 9</h4>For the best flavor development, allow the salad to sit at room temperature for about 30 minutes before serving, or refrigerate for up to 3 days. The flavors will meld and deepen over time. If refrigerated, bring back to room temperature before serving for the best flavor profile. You can refresh with a squeeze of lemon juice and a drizzle of olive oil just before serving.</li></ol>

FAQs

Find answers to your most pressing questions about this delicious recipe right here.

What ingredients are used in Hearty Bean and Lentil Salads Recipe?

This nutritious salad combines dried green lentils, kidney beans, chickpeas, bell peppers, red onion, cherry tomatoes, cucumber, feta cheese, and Kalamata olives. The zesty dressing features olive oil, lemon juice, red wine vinegar, garlic, Dijon mustard, honey, and aromatic spices.

How to cook Hearty Bean and Lentil Salads Recipe at home?

Learn how to cook Hearty Bean and Lentil Salads by first baking chickpeas until crispy (25 mins at 180°C), while separately simmering lentils until tender but firm (20-25 mins). Combine with kidney beans, fresh veggies, and herbs, then dress with a homemade lemon-olive oil vinaigrette. The layering of textures creates a satisfying meal that's perfect for meal prep.

Can I make these bean salads vegan-friendly?

Absolutely! Simply omit the feta cheese and replace honey with maple syrup in the dressing. You can add avocado for creaminess or nutritional yeast for a cheesy flavour. The hearty legume base ensures the salad remains protein-rich and satisfying without any animal products.

How long do bean and lentil salads keep in the refrigerator?

These sturdy salads keep beautifully for up to 5 days when stored in an airtight container in the refrigerator. For best results, store the crispy chickpeas separately and add them just before serving to maintain their crunch. The flavours actually improve after a day as ingredients marry together.

Which beans work best for a cold salad that won't get mushy?

Firmer varieties like kidney beans, black beans, chickpeas, and cannellini beans hold their shape excellently in cold salads. Ensure they're properly drained and dried before mixing. For lentils, French green (Puy) or black beluga varieties maintain their texture without becoming mushy.

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