Lentil & Chicken Spring Salad

This Lentil & Chicken Spring Salad is a vibrant, protein-packed dish that combines the earthy texture of tender lentils with juicy roasted chicken and peppery arugula. It is the perfect choice for anyone seeking a refreshing lunch or a light dinner that does not compromise on flavor or nutrition.

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Rooted in modern European cuisine, this salad highlights simple yet high-quality ingredients. The combination of warm, freshly cooked lentils and a sharp Dijon-based dressing creates a sophisticated flavor profile that is both comforting and light.

Ingredients

• For the Salad
• 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)
• For the Mustard Dressing
• 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

Prep ingredients easily by chopping vegetables, slicing meats, and serving dishes neatly during everyday cooking.

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Instructions

1. 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.

2. Prepare the dressing

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

3. Assemble the salad

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

4. Dress the salad

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

5. Serve

Divide among four plates and serve immediately.

Zusatztipps für die Zubereitung

When cooking the lentils, keep a close eye on the texture. You want them to be tender enough to eat but still hold their shape to prevent the salad from becoming mushy. If you are using store-bought pickled onions, be sure to check for any sulfite or specific allergen content to keep the dish safe for everyone.

Varianten und Anpassungen

This recipe is highly versatile. For a different protein source, you can easily substitute the roasted chicken with roasted turkey or grilled tofu. If you enjoy a creamier salad, try adding crumbled feta or goat cheese as a topping to complement the tangy dressing.

Serviervorschläge

For a heartier and more filling meal, serve this Lentil & Chicken Spring Salad with a side of crusty bread. Divide the mixture evenly among four plates and serve it immediately while the arugula is still crisp and the dressing is fresh.

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With its high protein content and vibrant flavors, this salad is a testament to how simple ingredients can create a truly satisfying meal. Enjoy the perfect blend of textures and the zesty kick of mustard in every bite.

Keeps spoons and utensils off counters while cooking, catching drips and keeping your stovetop clean.

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Ask About This Recipe

→ Can I prepare this salad ahead of time?

Yes, this salad works wonderfully for meal prep. Cook the lentils and chicken in advance, store separately from the dressing, and assemble just before eating to maintain the arugula's crispness. The dressed salad will keep refrigerated for up to 24 hours.

→ What are good protein substitutes for chicken?

Roasted turkey, grilled tofu, or white fish work beautifully. For vegetarian options, increase lentils by ½ cup or add chickpeas. Each substitute brings its own texture while maintaining the salad's nutritional balance and satisfying nature.

→ How do I make homemade pickled onions?

Thinly slice red onions and place in a jar. Heat equal parts vinegar and water with a tablespoon of sugar and salt, then pour over onions. Cover and refrigerate for at least 30 minutes. They'll keep for up to three weeks and add bright acidity to any dish.

→ Is this salad naturally gluten-free?

Yes, the salad is inherently gluten-free. However, verify that packaged ingredients like mustard and any store-bought pickled onions don't contain gluten. Always check labels when using commercial products to ensure complete gluten-free preparation.

→ What can I add for extra flavor and texture?

Crumbled feta or goat cheese adds creaminess and tang. Cherry tomatoes provide brightness, while sliced cucumber adds refreshing crunch. Consider candied walnuts, toasted seeds, or fresh herbs like dill or parsley for additional depth and complexity.

→ How long does it take from start to finish?

Total preparation and cooking time is 45 minutes. Lentils simmer for 20–25 minutes while you prepare other components. Once everything is ready, assembly takes just minutes, making this an efficient option for weeknight dinners.