Crispy Lentil Salad White Balsamic Vinaigrette
Looking for a healthy salad that is full of flavor and texture? Try this Crispy Lentil Salad with a Sweet and Tangy White Balsamic Vinaigrette! This versatile recipe features crispy roasted lentils for a boost of plant-based protein, and loads of roasted vegetables like sweet potato and broccoli. The homemade vinaigrette is made with white balsamic vinegar, maple syrup, and Dijon mustard for the perfect balance of sweet and savory. This vegan salad is great for an easy weeknight dinner or meal prep!
Nutritional Benefits
Lentils: Packed with plant-based protein and fiber, these legumes support muscle growth, healthy digestion, and blood sugar control. They’re also a great source of iron and folate.
Sweet Potato: Provides vitamin A for healthy vision and immune function, plus fiber for gut health and potassium for blood pressure regulation.
Broccoli: A vitamin C powerhouse that boosts the immune system, and also delivers vitamin K for bone health and fiber for digestion.
Green Apple: Offers fiber, including pectin, which can help lower cholesterol and supports gut health. Also contains some vitamin C and various antioxidants.
Cherry Tomatoes: Known for their lycopene content, a powerful antioxidant linked to heart health and cancer prevention. They also provide vitamins C & K, potassium, and folate.
Cucumber: High in water content for hydration, low in calories, and contains small amounts of vitamin K, C, and potassium.
Olive Oil: Rich in heart-healthy monounsaturated fats and antioxidants like vitamin E, contributing to cardiovascular health and potentially reducing inflammation.
White Balsamic Vinegar:Low in calories and contains some antioxidants, with potential benefits for blood sugar control.
Maple Syrup: A natural sweetener with trace minerals. Use in moderation.
Dijon Mustard:Low in calories and adds flavor, while also providing small amounts of selenium, an antioxidant mineral.
Garlic: Contains allicin, linked to immune-boosting, antibacterial, and antiviral effects, and may also support heart health.
Shallot: Contains quercetin, a powerful antioxidant with anti-inflammatory properties, which may contribute to heart health. They also add a milder, sweeter flavor than onions.
Versatile Salad
Substitutions
- Lentils: Chickpeas, black beans, quinoa.
- Sweet Potato: Butternut squash, carrots, beets.
- Broccoli: Cauliflower, Brussels sprouts, asparagus.
- Green Apple: Pear, grapes.
- Cherry Tomatoes: Bell peppers, sun-dried tomatoes.
- Cucumber: Zucchini.
- Vegan Feta: Tofu, avocado, nutritional yeast.
- Olive Oil: Avocado oil.
- White Balsamic Vinegar: Apple cider vinegar, red wine vinegar, lemon juice.
- Maple Syrup: Agave nectar.
- Dijon Mustard: Stone-ground mustard, spicy brown mustard.
Additions
- Greens: Spinach, kale, arugula.
- Nuts: Walnuts, pecans, almonds, sunflower seeds.
- Seeds: Chia seeds, hemp seeds, flax seeds.
- Herbs: Parsley, cilantro, dill, mint.
- Spices: Cumin, coriander, turmeric, smoked paprika, red pepper flakes.
- Dried Fruit: Cranberries, dates, raisins.
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FAQ
Yes! it is great for meal prep but assembling last minute is best. I like to wash and prep all the veggies, keep them in separate containers and when I am ready to assemble I warm up the lentils, broccoli, and sweet potato in the air fryer and it is SO delicious!
All the ingredients can easily stay in the fridge 4-5 days when fresh. Don’t cut cucumber and tomatoes ahead of time.
Crispy Lentil Salad White Balsamic Vinaigrette
Ingredients
Crispy Lentils
- 2 cups cooked lentils
- 1 tbsp olive oil
- 1 tbsp nutritinal yeast
- pinch salt
- pinch pepper
Salad Base
- 2 cups lettuce
- 1 cup roasted broccoli
- 1 cup roasted sweet potato
- 6 cherry tomatoes
- 1/2 green apple
- 1 small cucumber
- 1 tbsp feta vegan
Sweet and Tangy White Balsamic Vinaigrette
- 1/4 cup olive oil
- 2 tbsp white balsamic vinegar
- 2 garlic cloves minced
- 1/2 shallot finely chopped
- 1 tbsp maple syrup
- 1 tbsp dijon
- pinch salt
- pinch pepper
Instructions
- Preheat oven to 400F. Toss cooked lentils with olive oil, nutritional yeast, salt, and pepper. Spread on a baking sheet .Bake for 20-25 minutes, until crispy.
- Combine lettuce, roasted broccoli, roasted sweet potato, tomatoes, apple, cucumber, vegan feta, and crispy lentils in a large bowl.
- Whisk together olive oil, white balsamic vinegar, minced garlic, chopped shallot, maple syrup, Dijon mustard, salt, and pepper.
- Combine the salad ingredeints and pour dressing over salad and toss to combine. Serve immediately.
Nutrition
