Healthy Lentil & Mushroom Salad Recipe

by YourFoodBuddy
lentil mushroom salad

Discover how to prepare the warm lentil & mushroom salad with crunchy pine nuts, flavored with garlic and dressed in intensely fragrant olive oil and lemon juice.

The lentil & mushroom salad is just fit for serving in the cold as well as in the hot season of the year. Lentils, and legumes in general, are perfectly suited to be used in salads of this type, rich and nutritious at the same time.

lentil mushroom salad

You can enjoy the warm lentil & mushroom salad as a main course since it is a great source of vegetable protein. Thanks to the combination of carbohydrates and proteins of the lentils with the fibers of mushrooms, it makes a complete and well-balanced meal. If you are on a diet, bring this salad to the table and enjoy a healthy and hearty meal!

lentils

Are lentils healthy to eat?

Absolutely, lentils provide lots of valuable nutrients for health and diet. See below the main reasons why you should consume lentils in your diet on a regular basis.

  • Protein. Lentils are perfect for those who follow a vegetarian diet because they are very rich in vegetable proteins, equal to ¼ of their own weight.
  • Fiber. The rich fiber consistency enhances the sense of satiety, improves intestinal transit. Besides that, it reduces the absorption of simple sugars and fats, especially cholesterol. Those suffering from diabetes can improve glycemic.
  • Vitamins. The presence of vitamin C, an antioxidant that protects cells from oxidative stress. Also, it strengthens the immune system, stimulates the formation of collagen, and contributes to energy metabolism. Also, lentils contain folate (vitamin B9), essential for normal cell function, for tissue growth, against both physical and mental fatigue. Folate is also very important for the health of pregnant women and for preventing fetal malformations such as spina bifida.
  • Minerals. Lentils are also an excellent source of potassium and magnesium. These are important for the functioning of the nervous system and for regulating the body’s hydro-saline balance.
  • Iron. These legumes contain a significant amount of iron, the protein that carries oxygen to the body’s tissues.

Given the fact that lentils are particularly beneficial, why don’t you consider the following scrumptious recipes with lentils:

Mediterranean Lentil Salad

Lentil Shepherd’s Pie

Lentil Soup

ingredients lentil mushroom salad

Ingredients for lentil & mushroom salad

The ingredients of this nutritious salad will make you happy because they are easy to find, affordable, and tasty all in their own way. The key to success for this recipe, like for any other, is the freshness of the ingredients. Therefore, if you want to enjoy the maximum of a dish, make sure all the components are fresh.

Here is what you need for the lentil mushroom salad:

  • Lentils, canned or boiled in advance
  • Mushrooms, white or brown champignons
  • Any greens such as spinach, arugula, or lambs lettuce
  • Onion
  • Garlic
  • Green onion
  • Parsley
  • Olive oil
  • Granulated garlic
  • Chili flakes
  • Salt and pepper

lentil salad

What lentils to use for the salad?

For this recipe, I used black canned lentils because I did not have the time to cook the lentils on my own. Also, because why not optimize your time and effort when you have the option? You can, of course, cook the lentils ahead of time. Just make sure you don’t use the red lentils, they tend to lose shape upon boiling. Cooked red lentils are somehow similar to puree. This is not the consistency we need for this salad. Therefore, my advice is to use black or green canned lentils. This is how you save time and are risk-free.

how to sautee mushrooms

How to sautee mushrooms?

I’ve written so many times about how to fry or sauteed mushrooms, and yet, I’ll go through this step once again. Correct cooking of the mushrooms is crucial for this recipe. First, clean the mushroom with a cloth or paper towel, do not wash them. Mushrooms tend to soak in water.

Slice the mushrooms into equal parts. Peel and chop the garlic and the onion. Heat up a skillet and pour in 2 tbsp of olive oil. Add the onion and the garlic and mix. Sautee until translucent on medium-low heat. Now add the sliced mushroom and increase the heat. The mushrooms will release their juice. It is time to season it with salt, pepper, granulated garlic, and some chili flakes if you like your dish with character.

mushroom lentil salad

Mix from time to time until all the liquids have evaporated. Do not cover the skillet with a lid during the cooking process. Only at the point when the liquid is gone, the mushrooms will start frying. Allow them to get beautifully golden for a few minutes. The mushrooms are cooked!

how to cook lentil mushroom salad

How to make the lentil & mushroom salad?

Once you’ve cooked the mushrooms, you’re halfway through. Now just wash the spring onion and the parsley and thinly chop it. Pour in the lentils to the mushrooms. Make sure to drain the liquids from the can first. Turn the heat to low and allow the lentils to get a bit warm. Do not cook them, you don’t need that. At this point turn off the stove and add the chopped parsley and spring onion. Mix and taste for salt and pepper.

spinach mushroom salad

Finally, transfer the warm lentil & mushroom salad over crunchy green leaves of lambs lettuce, spinach leaves, or arugula and squeeze in the juice of half a lemon. Use a large salad bowl to gently mix the ingredients and serve as soon as possible.

How to serve the lentil & mushroom salad?

lentil mushroom salad recipe

Serve this healthy, nutritious, and scrumptious salad alone. It is so rich and well-rounded that it doesn’t need any pairing. Just sprinkle some pine nuts to add a note of nuttiness and a creamy buttery taste. If you are allergic to nuts, skip this step!

Hope you will enjoy this colorful and filling lentil & mushroom salad!

lentil mushroom salad

Lentil & Mushroom Salad

YourFoodBuddy
Discover how to prepare the warm lentil & mushroom salad with crunchy pine nuts, flavored with garlic and dressed in intensely fragrant olive oil and lemon juice.
5 from 1 vote
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Appetizer, Main Course, Salad, Side Dish, Vegan, Vegetarian
Cuisine Italian, Mediterranean
Servings 4 people
Calories 525 kcal

Ingredients
  

  • 1 can lentils black
  • 8-10 oz mushrooms
  • 6 oz lambs lettuce
  • 1 medium onion
  • 3 cloves garlic
  • 3 oz spring onion
  • 3 oz parsley
  • 1/2 lemon
  • 3 tbsp olive oil
  • 1 tsp granulated garlic
  • 1 tsp salt
  • 1 pinch chili flakes
  • 1/2 tsp pepper

Instructions
 

  • Clean and slice the mushrooms
  • Peel and finely chop the onion and garlic
  • Heat a skillet and add the olive oil, sautee the onion and garlic until translucent
  • Add the mushrooms and increase heat; cook till all the liquid evaporates
  • Season with salt, pepper, chili flakes, and granulated garlic
  • Lower heat to the minimum, drain the lentils and add the lentils to the skillet
  • Clean and finely chop the green onion and parsley, add it to the skillet, and mix
  • Squeeze half a lemon juice and mix
  • Mix with lambs lettuce, spinach, or arugula
  • Serve while warm with some pinenuts on top

Nutrition

Calories: 525kcalCarbohydrates: 75gProtein: 32gFat: 12gSaturated Fat: 2gSodium: 610mgPotassium: 1647mgFiber: 35gSugar: 6gVitamin A: 5073IUVitamin C: 64mgCalcium: 138mgIron: 11mg
Keyword easy salad, healthy salad, lentil mushroom salad, lentil salad, vegan recipe, warm salad
Tried this recipe?Let us know how it was!

0

Other recipes you might love

Leave a Comment

Recipe Rating




Send this to a friend