Colorful Lentil Salad Recipe
A filling, delicious, fiber-packed recipe that’s perfect for meal prep AND dinner
This recipe is easy, adaptable, perfect for lunches, and tastes SO SO good!
Using the instructions below makes a TON of food, so it’s the perfect option for lunches throughout the week.
Don’t have yellow onions? Use red! or Green! Can’t find fennel? Try radish or celery! It’s incredibly adaptable and the perfect place to add any sad veggies slowly wilting in the back of your fridge. SO many things would taste good here- different kinds of onions, broccoli, winter squashes, different greens…
I love using bone broth to cook the lentils because it adds protein and lots of great flavor. If you’ve run out of bone broth regular chicken broth is also great, and vegetable broth or water would work well too!
Lentils, fennel, onions, and garlic are excellent sources of prebiotic fiber which helps to feed beneficial gut bacteria AKA your microbiome. Research consistently shows that getting a wide variety of plant fibers is the best way to promote the growth of the GOOD guys in your microbiome. Lentils are an excellent source of inulin, a type of fiber that can help with blood sugar control.
Parsley, tomatoes, and other fresh herbs are rich in polyphenol compounds which also fee gut bacteria in beneficial ways. This meal is basically the PERFECT way to feed your microbiome!
Try this and let me know what you think- your gut bacteria will be so happy :)
Ingredients
1 pound (2-2.25 cups) dry Umbrian or green French lentils
4 cups bone broth (sub water if you don’t have/don’t use broth)
2-4 Tablespoons of Olive Oil
1 large yellow onion, diced
6 cloves garlic, minced
2 bell peppers, diced
1 large fennel bulb, thinly sliced
5 oz spinach (fresh or frozen)
1 14.5 oz can fire-roasted tomatoes
1/2 a bunch of parsley, chopped
1/2 cup fresh basil or mint, chopped
2 cup walnuts, chopped and toasted
1 lemon, juiced and zested
Parmesan cheese for topping
Your favorite vinaigrette dressing to top (I like Garlic Expressions or Primal Kitchens vinaigrettes)
Directions
Cook lentils according to package directions with the bone broth or water/vegetable broth.
Chop and prep vegetables.
Heat olive oil over medium heat and sauté onion, garlic, bell peppers, and fennel until soft and lightly browned.
Once vegetables are softened, slowly add in spinach leave and wilt.
As the lentils finish cooking, add to a large bowl and top with lemon juice and lemon zest.
Drain most of the liquid from the fire-roasted tomatoes and add to lentils.
Stir vegetables , chopped herbs, and walnuts into lentils. Toss with salad dressing and ENJOY!