Lentil Pomegranate Salad (High Protein, Oil-Free)

A summery way with a go-to legume: my lentil pomegranate salad, bright with fresh lemon juice, lemon zest, and fresh herbs. Bursting with fresh flavor, it is vegan. oil-free, grain-free, gluten-free, and high in protein (20 grams per serving!).

I’m admittedly immodest about my savant-like memory of the food items stocked in stores across town. Ask me about price, availability, sizes, freshness, superiority, inferiority…you name it, I can tell you.

I know the price of a bag of lentils, so when I spotted a surplus of bags (not expired, merely overstock) at my local health food store, I bought a dozen one pound bags.

I expected mild protests from my husband upon my return. Instead, he picked up a package, scrutinized the price, and quipped, “Cool.” It turns out he lived off of lentils–green, black, red, and brown– when he lived in Paris (that was pre-Nbirz, darn it). He’s generally pleased with anything that reminds him of his time there, even if that means his wife amassing lentils.

On to the yummy lentil salad recipe.

Summery Lentil Salad

September may sound like the start of fall, but not here in Texas. Our sultry summer continues, so I turned my lentil focus to salad, not soup. I based this salad on a tabbouleh recipe form a go-to restaurant (a few years back). It was a savory salad, but studded with sweet pomegranate arils and plenty of citrus.

It turns out that I love the taste and texture of pomegranate seeds withlentilsall the more! Heaping handfuls of fresh flat-leaf parsley leaves, some fresh fennel (both the chopped bulb, for crunch, and the fronds), lots of lemon, and a few seasonings made it complete. I am confident you will love it, too.

Recipe Benefits

• High protein (20 grams of plant-based protein per serving)
• High in fiber (23 grams Vegan (egg-free, dairy-free)
• Vegan (egg-free, dairy-free)
• Grain-free
• Gluten-free
• Oil-free (e.g., no extra virgin olive oil, avocado oil, or coconut oil)

Ingredients

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.Toggle betweenUS Customary(volume) andMetric(weights) for preferred measurement option.

• Brown lentils(or other whole lentils. such as black lentils or green lentils)
• Fresh pomegranate arils/ seeds(see notes for alternatives)
• Fennel bulb(both the bulb and the fennel fronds)
• Fresh parsley leaves
• Lemons(both the juice and the grated zest)
• Maple syrup(see notes for alternatives)
• Seasonings(salt, black pepper, cumin)

Step by Step Instructions

Note that the complete instructions are also in the recipe card below.

• Place the rinsed and drained lentils in a medium saucepan. Add enough water to cover by an inch (2.5 cm). Bring to a boil over high heat. Reduce heat to medium and simmer, uncovered, for 20 to 25 minutes/ mins until they are tender, just a little firm, and still hold their shape.
• Drain through a colander or sieve. Run under cold water until the lentils are cool. Shake off excess water and transfer lentils to a large mixing bowl.
• Add the lemon zest, lemon juice,maple syrup, salt, cumin and black pepper. Gently toss to combine.
• Coarsely chop the fennel bulb. Chop 1/2 cup (packed) reserved fennel fronds. Add the pomegranate arils, chopped fennel and fronds, and chopped parsley leaves. Gently toss to combine. Cover and refrigerate until cold before serving.

Storage

Store the vegan lentil salad in an airtight container in the refrigerator for up to 2 days.

FAQ

• What varieties of lentils can I use in the recipe?Use any whole lentils, such as the common brown (light tan) lentils, black lentils (beluga lentils), or green lentils. I do not recommend split red lentils. They become too soft and mushy and do not hold up well in salads.
• What can I substitute for maple syrup?An equal amount of agave nectar, coconut sugar, or the liquid or granular sweetener of your choice, can be used in place of the maple syrup. Granular sweetener will dissolve as the salad chills.
• What can I substitute for pomegranate seeds?An equal amount of quartered grapes can be used in place of the pomegranate arils. Alternatively, use chopped dried fruit, such as dried cherries, dried apricots, or dried cranberries.
• What can I substitute for the fennel bulb?You can substitute one cup chopped celery or chopped tart green apple plus 2 teaspoons / tsp of dried dill.
• What can I use in place of the parsley?Use an equal amount of fresh mint.