Summer Red Lentil and Cardamom Salad
A protein-rich cold salad with aromatic spicing and fresh summer vegetables
This elegant salad transforms everyday ingredients into a sophisticated dish perfect for entertaining or light summer meals. The cardamom provides a subtle aromatic backdrop that elevates the earthy lentils.
Prep Time: 25 minutes | Cook Time: 15 minutes | Total Time: 40 minutes | Difficulty: Easy | Serves: 6
For the Cardamom Lentils:
- 1 1/2 cups red lentils, rinsed (300g)
- 3 cups water (720ml)
- 6 green cardamom pods, lightly crushed
- 1 bay leaf
- 1 teaspoon salt (5ml)
For the Dressing:
- 1/4 cup olive oil (60ml)
- 3 tablespoons lemon juice (45ml)
- 1 tablespoon apple cider vinegar (15ml)
- 1 tablespoon honey (15ml)
- 1/2 teaspoon ground cardamom (2.5ml)
- 1/2 teaspoon Dijon mustard (2.5ml)
- 1/2 teaspoon salt (2.5ml)
- 1/4 teaspoon black pepper (1.25ml)
For the Salad:
- 2 cups baby arugula (60g)
- 1 cucumber, diced (200g)
- 1 cup cherry tomatoes, halved (150g)
- 1/2 red onion, thinly sliced (75g)
- 1/2 cup fresh herbs (mix of mint, parsley, dill) (30g)
- 1/3 cup dried cranberries (50g)
- 1/3 cup toasted almonds, sliced (40g)
- 2 oz goat cheese, crumbled (optional) (60g)
Instructions
Prepare Lentils:
- Cook with aromatics: Combine lentils, water, cardamom pods, bay leaf, and salt in saucepan. Bring to boil, reduce heat, simmer 12-15 minutes until tender but not mushy.
- Cool properly: Drain well, remove cardamom pods and bay leaf. Spread on baking sheet to cool completely.
Make Dressing:
- Whisk dressing: Combine all dressing ingredients in jar and shake vigorously, or whisk in bowl until emulsified.
Assemble Salad:
- Layer greens: Arrange arugula on large serving platter or in bowl.
- Add components: Top with cooled lentils, cucumber, cherry tomatoes, red onion, and fresh herbs.
- Dress salad: Drizzle dressing over salad and toss gently.
- Final garnish: Top with cranberries, toasted almonds, and goat cheese if using.
Nutrition Information (per serving)
- Calories: 265
- Protein: 13g
- Carbohydrates: 30g
- Fat: 12g
- Fiber: 7g
Tips & Substitutions
- Nut alternatives: Use toasted pumpkin seeds or pine nuts
- Cheese options: Try feta or ricotta salata instead of goat cheese
- Make-ahead: Prepare components separately, assemble just before serving
- Seasonal vegetables: Add roasted beets or grilled zucchini
- Dressing variations: Try tahini-based dressing for Middle Eastern flavor