Delicious & Nutritious Vegan Lentil Salad with Miso Mustard Dressing: Your Go-To Plant-Based Meal
This vegan lentil salad isn’t just a meal; it’s a vibrant celebration of flavor, texture, and wholesome nutrition, all packed into one incredibly easy-to-make dish. Ready in under 30 minutes, it features a unique, oil-free miso mustard dressing that ties together a medley of colorful, nutrient-dense ingredients. Prepare to be amazed by how something so simple can be so satisfying, delicious, and beautiful!
For me, this truly represents the ideal salad. It’s a symphony of colors, a delightful blend of textures with satisfying crunch, and a powerhouse of plant-based nutrition. The star is undoubtedly the savory, umami-rich dressing, which is versatile enough to complement any dish but shines brightest in this vibrant lentil creation.
The Perfect Harmony: Why This Lentil Salad Excels
Imagine a salad that adapts to your every need, perfect for any season or situation. In the scorching heat of summer, this lentil salad offers a light yet incredibly fulfilling meal. It’s refreshing, energizing, and won’t weigh you down. As the temperatures drop, it transforms into a comforting and nourishing dish, thanks to the warmth of roasted sweet potatoes and protein-packed lentils. Whether you prefer it warm, cold, or at room temperature, this salad effortlessly matches your mood and the moment.
What makes it so special is the thoughtful combination of ingredients – each playing a vital role in both flavor and nutrition. We’re talking about a blend that not only tastes amazing but also provides sustained energy and keeps you feeling satisfied for hours. This isn’t just another side dish; it’s a complete, well-rounded meal that nourishes your body from the inside out.
Effortless Preparation: Making Your Lentil Salad a Breeze
Forget boring salads! This lentil salad is anything but. It proves that healthy eating can be exciting, flavorful, and incredibly simple. We’re building a complete, satisfying meal one beautiful ingredient at a time, and the best part is how quickly it all comes together. This unique combination of high-fiber lentils, nutrient-rich vegetables, and healthy fats will curb your hunger and leave you feeling full and energized. Let’s walk through the straightforward steps to create this wholesome dish in no time at all.
STEP ONE: Perfectly Roasted Sweet Potatoes. Start by getting your sweet potatoes prepped and into the oven. I recommend cutting them into small, approximately ½-inch cubes. Roasting them at a high temperature of 450°F (230°C) ensures they cook quickly, usually within 20-25 minutes, achieving a delightful caramelization and tender interior. A drizzle of balsamic vinegar and a sprinkle of salt and pepper will elevate their natural sweetness and create a truly irresistible component for your salad.
PRO TIP: Roasted sweet potatoes are a meal prep champion! Make a larger batch than needed for the salad and store them in the fridge. They can be easily added to breakfast bowls, wraps, other salads, or enjoyed as a quick snack throughout the week, saving you precious time on busy days.
STEP TWO: Cooking Your Lentils to Perfection. Black lentils are fantastic because they don’t require pre-soaking, which is a huge time-saver. Before cooking, always remember to pick through them to remove any tiny rocks or debris that might be present – a small but crucial step. They’ll take approximately 20 minutes to cook to a firm, al dente texture, leaving you with ample time to prepare the remaining ingredients. This ensures they hold their shape beautifully in the salad without becoming mushy.
STEP THREE: Whisking Up the “Secret” Miso Mustard Dressing. This dressing is what truly brings the salad to life! It’s no secret at all, just five simple, wholesome ingredients combined for a healthy, oil-free, and incredibly flavorful dressing. Miso paste provides a wonderful umami depth, while Dijon mustard adds a zesty kick. Maple syrup offers a touch of natural sweetness, balanced by the tang of balsamic vinegar, and water helps achieve the perfect pourable consistency. Whisk these together until smooth and creamy for a dressing that’s both indulgent and guilt-free.
STEP FOUR: Assembling Your Vibrant Vegan Lentil Salad! Once your sweet potatoes are roasted, lentils cooked, and dressing whisked, it’s time to bring all these incredible components together. The beauty of this salad lies in its layered approach, ensuring every bite is packed with diverse flavors and textures.
Key Components of Our Irresistible Lentil Salad
Greens: The Foundation of Freshness
We start with a generous bed of fresh greens. My personal preference is curly kale, and for good reason: it’s incredibly sturdy and holds up beautifully over time, even when dressed. This makes it an excellent choice for meal prep, as it won’t wilt or get soggy. However, feel free to substitute with any other robust green you have on hand, such as Lacinato kale (also known as dinosaur kale), spinach, or even mixed spring greens if you plan to eat it immediately.
The secret to tender, digestible kale is in the preparation. First, remove the tough, woody stems from the center of each kale leaf. Then, place the kale in a large bowl and tear it into small, bite-sized pieces with your hands. This isn’t just about size; it’s about the action of handling the kale. The more you work it with your hands, the more you break down its fibrous structure, softening it and making it much easier to chew and digest. You don’t even need dressing for this “massaging” step – the physical action is key to transforming tough kale into a tender, flavorful green.
Lentils: The Protein Powerhouse
Small black lentils, often affectionately called “Beluga lentils” due to their striking resemblance to Beluga caviar, are my absolute favorite for salads. Their firm texture means they hold their shape exceptionally well after cooking, ensuring your salad doesn’t turn into a mushy mess. Beyond their structural integrity, they are among the most nutritious varieties of lentils, boasting high levels of protein, fiber, and essential minerals, making them an ideal choice for a satisfying and healthy salad.
While black lentils are preferred, don’t fret if you can’t find them. Green or brown lentils would also be a perfectly fine substitute for this salad, as they generally maintain a good texture when cooked. However, I strongly advise against using red or yellow lentils. These varieties tend to become quite soft and mushy when cooked, making them better suited for thickening creamy soups, stews, or dahls. For example, red lentils are fantastic in a comforting cauliflower lentil soup.
Sweet Potatoes: Natural Sweetness & Vital Nutrients
I hardly need to convince you about the merits of roasted sweet potatoes. Not only are they incredibly easy to prepare and wonderfully delicious, but they are also a nutritional powerhouse. Sweet potatoes are rich in dietary fiber, powerful antioxidants, and a wealth of vitamins and minerals, most notably beta-carotene, which converts to Vitamin A in the body. They contribute to healthy blood sugar regulation and offer protective benefits against chronic diseases. While they are a source of carbohydrates, they are complex carbohydrates paired with fiber, which gives them a lower glycemic index, ensuring a steady release of energy without dramatic spikes.
Purple Cabbage: The Crunchy Antioxidant Boost
My love for cabbage runs deep – I’m even growing it in my garden this year! While purple is my favorite color, its aesthetic appeal is just a bonus. The true magic of cabbage in a salad is its unbeatable crunch. Even when dressed, it maintains its crisp texture, refusing to succumb to sogginess. It’s a robust, resilient vegetable, adding a fantastic textural contrast that elevates the entire salad experience.
Purple cabbage, sometimes confusingly referred to as red cabbage, is a nutritional marvel. Its rich, dark hue is a testament to its high concentration of anthocyanins, potent antioxidants that give it ten times more nutrients than its green counterpart. It’s loaded with fiber, Vitamin C, calcium, iron, and potassium, making it an incredible immune-boosting, anti-inflammatory ingredient for your plate.
Purple Onion: Flavor and Health Benefits in Every Slice
Yes, you might typically call them red onions, but their vibrant color is undeniably purple, much like our beautiful cabbage! So, I’ll stick to my accurate description. Beyond their striking appearance, onions are packed with beneficial compounds that actively fight inflammation, help decrease triglycerides, and can reduce cholesterol levels. They’re a true unsung hero for cardiovascular health!
Furthermore, onions provide valuable fiber and folic acid. I make a point of including them in my salads whenever possible because they impart a fantastic, pungent flavor and their health benefits are significantly enhanced when consumed raw. A small amount goes a long way in adding depth and complexity to the overall taste profile of the salad.
Almonds: The Essential Crunch and Healthy Fats
As I’ve mentioned, a truly great salad offers a delightful variety of textures, and for me, crunch is paramount. This vegan lentil salad delivers on that front, thanks to the crispness of the cabbage and, of course, the almonds. I prefer to use whole almonds, roughly chopping them myself and then dry-toasting them in a pan until fragrant. This simple step intensifies their nutty flavor and enhances their crispness.
If almonds aren’t your preference or you have an allergy, don’t skip the crunch! Sunflower seeds, pumpkin seeds, or even toasted walnuts would be excellent alternatives to maintain that satisfying textural element. Beyond their delightful crunch, almonds significantly boost the nutritional profile of this salad. They are a natural source of plant-based, whole-food fats, which are crucial for the absorption of fat-soluble vitamins (A, D, E, and K) found abundantly in leafy green vegetables like kale. It’s a match made in nutritional heaven! In addition to healthy fats, almonds are rich in fiber, protein, magnesium, and vitamin E, contributing to satiety and overall well-being.
Parsley: The Underrated Superfood
Did you know that humble parsley is considered a superfood? It often doesn’t receive the attention it deserves, yet it’s a true nutritional superstar! I love growing fresh parsley in my outdoor summer garden and even keep a pot in my garden window throughout the winter, ensuring a constant supply. It’s not just for garnish; while it can beautifully decorate a drab dish, it also makes a fantastic main ingredient in green smoothies for its profound health benefits.
Parsley is remarkably high in Vitamins A and C, as well as iron. It boasts potent anti-cancer properties, can help reduce your risk of developing diabetes, and may even decrease the risk of kidney stones. And for a more immediate benefit? Parsley is excellent for fresh breath! We even regularly include it in Calvin Klein’s (my dog’s) food for that very reason!
The Star: Vegan Lentil Salad with Miso Mustard Dressing
One of the many reasons this vegan lentil salad holds a special place in my heart is its foundation of simple, wholesome ingredients. When developing this recipe, I aimed for a dressing that would be thick, rich, and bursting with flavor. I wanted a creamy texture, but without any dairy, and most importantly, I wanted it to be completely oil-free, a frequent request from my readers. This miso mustard dressing checks all those boxes and more!
Lentils, while incredibly nutritious, can sometimes be a bit bland on their own. And that, surprisingly, is great news! It means they are a perfect canvas for absorbing and showcasing bold flavors. This is where the power of mustard and miso comes in. Both ingredients possess strong, distinctive profiles – the pungent tang of mustard and the rich, umami depth of miso – that work their magic to transform the humble lentils and the entire salad into something truly extraordinary and super delicious.
PRO TIP: Make a double or even triple batch of this incredible dressing! It stores beautifully in your fridge for up to two weeks. You’ll find yourself drizzling it on everything – from steamed vegetables and grain bowls to wraps and, of course, any other salad you prepare. Its versatility makes it a kitchen staple!
As I’ve enthusiastically shared throughout, this truly is my ideal salad. Its robust nature makes it perfect for weekly meal preparation, ensuring you have healthy, delicious options ready to go. It’s always a welcome addition as a vibrant side dish, complementing any main course, but it’s also substantial and balanced enough to stand proudly on its own as a complete and deeply satisfying meal. Enjoy the journey of discovering your new favorite plant-based power salad!
This delightful lentil salad, complete with its flavorful miso mustard dressing, is not only vegan and gluten-free but also brimming with plant-based protein and fiber. It’s designed to keep you feeling satisfied, energized, and deeply nourished. Dive in and savor every wholesome bite!
📖 Recipe
Vegan Lentil Salad
Rate this Recipe
Pin Recipe
Equipment
-
Mini whisks
-
Extra Large Bamboo Cutting Board
-
Global 8″ Chef’s Knife
-
Colander
-
Saucepan with Lid
-
Half Sheet Baking Pans
Ingredients
- 1 lb. sweet potatoes 4 cups diced
- 2 teaspoons balsamic vinegar
- S+P
- 1 cup dried black lentils
- 1 bunch kale* approx 3 cups destemmed and chopped
- 2 cups chopped purple cabbage
- 1 cup roughly chopped fresh flat leaf parsley
- 1 small red onion finely diced (⅓ cup)
- ½ cup roughly chopped almonds toasted
Miso Mustard Dressing
- ¼ cup light miso
- 2 Tablespoons dijon mustard
- 1 Tablespoon pure maple syrup
- 2 teaspoons balsamic vinegar
- ¼ cup water
Instructions
-
Make Sweet Potatoes: Preheat oven to 450, Scrub sweet potatoes and cut into ½” cubes. You do not need to peel them. Spread onto a rimmed baking sheet. There is no need to line the baking sheet. If you have an older one that is darkened, that will work well to help brown the potatoes. Drizzle with balsamic vinegar, sprinkle with S+P to taste and roast for 20-25 minutes until soft.
-
Cook the lentils: Fill a small pot with water and bring to a rolling boil. Meanwhile, pick over the lentils, discarding any rocks or debris. Rinse well and add to boiling water. Turn down to a simmer and cook for about 20 minutes. For best results in this salad, you’ll want firm, not mushy, lentils. Start checking around 17 minutes to ensure al dente lentils.
-
While the potatoes and lentils cook, prepare veggies and dressing.
-
KALE: Either rip bite sized pieces with your hands, massaging the kale as you go to soften the fibers. It will turn a brighter green color as you do with. OR, stack the kale, roll it and slice into thin strips. Either method will ensure small bites of kale that are tender and ready to eat.
-
Cabbage: roughly chop into bite sized pieces.
Parsley: wash and remove woody stems then roughly chop.
Onion: use a small red onion or a large shallot. Finely dice into ⅛” pieces.
-
Almonds: Roughly chop and toast. Use a dry skillet, shaking the pan for 2-3 minutes so they’re fragrant, but not burnt.
-
DRESSING: Mix ingredients together in a small bowl with a fork or a whisk until well incorporated.
-
In a large bowl, combine all ingredients. Pour half the dressing over and mix well. Add more dressing, as needed.
Notes
Lentil Salad will stay good in the fridge for up to 5 days already dressed. I think it tastes better the next day as the dressing softens the veggies and the flavors mix and intensify. You can also make the components ahead and mix before ready to serve. Dressing will stay good in the fridge for up to two weeks.
This will serve 4 as a main dish or 6 as a side salad.
Nutrition
Note
The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.