Lentil & Chicken Spring Salad

Experience the perfect balance of nutrition and flavor with this Lentil & Chicken Spring Salad. This vibrant, protein-packed dish combines earthy lentils with succulent shredded roasted chicken and the peppery bite of fresh arugula. Every forkful is brightened by tangy pickled onions and a zesty mustard dressing, making it an ideal choice for a refreshing lunch or a light, modern dinner.

Merken

This recipe is designed for those who appreciate clean eating without sacrificing taste. The combination of textures—from the soft lentils to the crisp arugula—creates a satisfying meal that fits perfectly into a healthy lifestyle. Whether you are prepping ahead or cooking fresh, this salad brings a touch of spring to your table any time of year.

Ingredients

• 1 cup (200 g) dry green or brown lentils, rinsed
• 2 cups (300 g) cooked, shredded roasted chicken (skinless)
• 4 cups (100 g) fresh arugula
• ½ cup (60 g) pickled red onions, thinly sliced
• 1 cup (150 g) cherry tomatoes, halved (optional)
• ½ cucumber, sliced (optional)
• 3 tbsp extra virgin olive oil
• 1½ tbsp Dijon mustard
• 1 tbsp white wine vinegar
• 1 tsp honey
• 1 small garlic clove, minced
• ½ tsp sea salt
• ¼ tsp freshly ground black pepper

Instructions

Cook the lentils

Place lentils in a saucepan with 3 cups (720 ml) water. Bring to a boil, reduce heat, and simmer uncovered for 20–25 minutes until tender but not mushy. Drain and cool slightly.

Prepare the dressing

In a small bowl, whisk together olive oil, Dijon mustard, vinegar, honey, garlic, salt, and pepper until emulsified.

Assemble the salad

In a large bowl, combine cooked lentils, shredded chicken, arugula, pickled onions, cherry tomatoes, and cucumber (if using).

Dress the salad

Pour the mustard dressing over the salad and toss gently to combine.

Serve

Divide among four plates and serve immediately.

Zusatztipps für die Zubereitung

For the freshest flavor, you can make your own pickled onions by soaking thinly sliced red onion in a mixture of vinegar, sugar, and salt for 30 minutes. Also, ensure your lentils are cooked until tender but still hold their shape; avoid overcooking them into a mushy consistency.

Varianten und Anpassungen

This salad is very versatile. You can substitute the roasted chicken for turkey or even grilled tofu for a different protein option. To add a bit of creaminess, try topping the salad with some crumbled feta or goat cheese.

Serviervorschläge

Serve this salad immediately after dressing to keep the arugula crisp. For a heartier and more filling meal, pair it with a slice of warm, crusty bread on the side.

Merken

Enjoy the balance of wholesome lentils and lean protein in this sophisticated yet simple salad. It’s a delicious way to bring modern European flair to your dining table!