Lentil, Tomato, and Spring Onion Salad
- Gluten Free
- Lactose Free
- Vegetarian
- Vegan
- Difficulty: Very easy
- Prep time: 20 min
- Cook time: 20 min
- Serving: 4
- Cost: Low
PRESENTATION
So here's the deal, if you're looking to shake up your summer meals, this lentil salad is pretty much perfect. In Italy, especially when it's hot, dishes like this are a total go-to. Seriously, no one wants to be in the kitchen for ages. The tender lentils just soak up all the fresh juices from ripe tomatoes and, you know, the crunch of spring onions. It's a dish that's not just moist and bursting with flavor, but also loaded with fiber, plant protein, and essential vitamins. No question, this spring onion salad style is deeply rooted in Italian traditions—cold legume salads are a quick, healthy meal option.
And look, it's a crispy and colorful choice that pairs really well with grilled meats. Or, you can totally enjoy it as a main course. It keeps you satisfied. Some might think of a tomato salad as just a mix of tomatoes and onions, but with lentils, it's way way more interesting and filling. In certain Italian regions, they might switch in chickpeas or beans instead. But the classic lentil spring onion salad has a special hearty vibe that just screams summer.
Feel free to mix it up with whatever local market finds you stumble upon—like juicy cherry tomatoes, sweet Tropea onions from Calabria, or fresh herbs for a flavor burst. And listen, this salad is great for making ahead. Perfect for picnics, outdoor lunches, or those lazy weekends. Plus, it is naturally vegan, so everyone at the table can enjoy it. Whether you call it a lentil tomato salad or just a really refreshing salad, it’s the kind of dish that tastes even better when shared. Honestly, this is one of those healthy lentil recipes that fits right into any summer menu, showing how Italian cuisine effortlessly combines simplicity and flavor. It's proof that a simple salad can be super super satisfying.
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- INGREDIENTS
- Dried lentils 1 ¼ cup (250 g)
- Cherry tomatoes 10 -
- Fresh scallion 1 -
- Basil 12 leaves
- Chives 2 spoonfuls
- Peperoncino 1 -
- Extra virgin olive oil 6 spoonfuls -
- White pepper to taste -
- Fine salt to taste
How to prepare Lentil, Tomato, and Spring Onion Salad
To make the lentil, tomato, and spring onion salad, prepare the lentils. Rinse them under running water in a colander to remove any impurities. Then boil them in plenty of salted water to taste, for about 20 minutes: they should remain crunchy 1. Meanwhile, prepare the other ingredients: trim the spring onion and slice it thinly 2, then wash the cherry tomatoes and cut them into 4 parts 3.
Finally, chop the chives 4 and the chili 5. After the cooking time, drain the lentils and let them cool 6.
In the meantime, prepare the dressing by emulsifying the oil with the pepper 7 and salt 8 in a bowl. When the lentils have cooled, transfer them to a bowl along with the cherry tomatoes, spring onion, chives, and chili, and add a few torn basil leaves 9.
Pour the emulsion into the bowl 10 and mix well to combine all the ingredients 11. Adjust the salt if necessary and serve your lentil, tomato, and spring onion salad garnished with the remaining fresh basil leaves 12!