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Coconut Red Lentil Summer Salad

A protein-rich cooling salad perfect for hot weather dining

This vibrant salad transforms humble red lentils into a sophisticated dish with tropical coconut flavors and fresh herbs. Inspired by South Asian dal preparations, it's reimagined as a refreshing cold salad perfect for summer picnics and light meals.

Prep Time: 20 minutes | Cook Time: 15 minutes | Total Time: 35 minutes | Difficulty: Easy | Serves: 6

For the Lentils:

  • 1 1/2 cups red lentils, rinsed (300g)
  • 3 cups water (720ml)
  • 1 teaspoon salt (5ml)
  • 1 bay leaf

For the Coconut Dressing:

  • 1/2 cup coconut milk (120ml)
  • 3 tablespoons lime juice (45ml)
  • 2 tablespoons olive oil (30ml)
  • 1 tablespoon honey (15ml)
  • 1 teaspoon grated fresh ginger
  • 1/2 teaspoon ground cumin (2.5ml)
  • 1/4 teaspoon turmeric (1.25ml)
  • Salt and pepper to taste

For the Salad:

  • 1 cucumber, diced (150g)
  • 1 red bell pepper, diced (120g)
  • 1/2 red onion, finely diced (75g)
  • 1/4 cup chopped fresh cilantro (15g)
  • 1/4 cup chopped fresh mint (15g)
  • 1/4 cup toasted coconut flakes (20g)
  • 1/4 cup roasted peanuts, chopped (35g)

Instructions

Cook Lentils:

  1. Boil lentils: Combine lentils, water, salt, and bay leaf in saucepan. Bring to boil, reduce heat, and simmer 12-15 minutes until tender but not mushy.
  2. Cool completely: Drain well and spread on baking sheet to cool. Remove bay leaf.

Make Dressing:

  1. Whisk dressing: Combine all dressing ingredients in bowl and whisk until smooth. Season with salt and pepper.

Assemble Salad:

  1. Combine ingredients: In large bowl, combine cooled lentils, cucumber, bell pepper, red onion, cilantro, and mint.
  2. Dress and toss: Pour dressing over salad and toss gently to combine.
  3. Garnish and serve: Top with toasted coconut flakes and chopped peanuts. Serve immediately or chill up to 2 hours.

Nutrition Information (per serving)

  • Calories: 245
  • Protein: 12g
  • Carbohydrates: 28g
  • Fat: 10g
  • Fiber: 6g

Tips & Substitutions

  • Nut-free: Replace peanuts with toasted sunflower seeds
  • Protein boost: Add diced grilled chicken or hard-boiled eggs
  • Spice level: Add minced jalapeño for heat
  • Storage: Best consumed same day; dressing can be made 3 days ahead
  • Texture variation: Add diced avocado just before serving
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