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Home » Sprouted Food Recipes

Sprouted Lentil Salad Recipe

Published: Sep 26, 2022 by Kristen · Disclaimer: As an Amazon Associate I earn from qualifying purchases.

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An easy and delicious sprouted lentil salad made with sprouted lentils, veggies, arugula and a homemade salad dressing. Vegan and gluten-free.

Jump to:
  • Why You Need This Recipe
  • What You Will Need To Make This Recipe
  • Ingredients and Substitutes
  • How to Make a Sprouted Lentil Salad
  • Variations
  • Serving Suggestions
  • More Delicious Salad Recipes
  • 📖 Recipe
  • 💬 Comments

Why You Need This Recipe

  • This salad is super easy to make.
  • Packed with nutrient dense ingredients.
  • Fresh and flavorful.
  • Great on its own or served as a side dish.
  • Naturally vegan, plant based, dairy free, gluten free, nut-free and soy free.
A white bowl filled with salad resting on a yellow table next to a gray cloth napkin.

What You Will Need To Make This Recipe

If you are making homemade lentil sprouts, you will need a mason jar and sprouting lid.

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If you already have lentil sprouts on hand from the supermarket, you will not need much more than a salad bowl or mixing bowl!

A jar of lentil sprouts resting on a yellow table next to a wooden salad bowl filled with green salad.

Ingredients and Substitutes

Sprouted lentils: You can find sprouted lentils in some natural health food grocery stores or you can easily make your own with this sprouted lentils recipe.

Arugula: Regular arugula or baby arugula leaves both taste great in this salad. If you are not a fan of arugula or do not have any on hand, fresh spinach or any mixed greens blend works well.

Green onions: Sliced green onions add a nice fresh pop of flavor. If you are not a fan of green onions, you can swap it for another veggie of your choosing or use any variety of onion you prefer.

Carrots: Shredded carrots add some natural sweetness to this salad.

Olive oil: A good quality extra virgin olive oil really shines in this recipe. Having said that, use any oil prefer or have on hand. Avocado oil is a second favorite.

Red wine vinegar: Red wine vinegar really lends an extraordinary flavor to this salad. If you need to swap it, I would advise using lemon juice or apple cider vinegar instead.

Brown mustard: A good quality stoneground brown mustard works well, but Dijon mustard or even regular yellow mustard will get the trick done in a pinch.

Salt and pepper: Essentials for enhancing the flavors of the other ingredients.

Garlic powder: Garlic pairs well with the ingredients in this salad recipe, but if you are not a fan, feel free to omit.

Maple syrup: The slightest hint of sweetness simply elevates the other flavors in this salad. If you prefer not using it, you can omit or replace with any sweetener of your choosing. I also like to use raw honey or coconut sugar in a pinch.

Smoked paprika: The smokiness of a good smoked paprika (not to be confused with sweet paprika!), really is a large part of the flavor of this salad, so I do not recommend omitting.

A large wooden salad bowl filled with a vibrant green salad.

How to Make a Sprouted Lentil Salad

If you are using store-bought lentil sprouts, you will only need to mix the salad ingredients and salad dressing ingredients together in a large bowl before digging in.

If making your own lentil sprouts, you will want to plan ahead a few days and prepare them before assembling your salad.

A white ceramic bowl filled with a sprouted lentil salad resting on a bright yellow tabletop.

Variations

  • If you are not vegan, crumbled feta cheese is delicious in this salad.
  • For even more protein power, crispy air fried tofu is super tasty tossed together with this salad.
  • This salad is versatile! Feel free to toss in additional vegetables like cucumber, red onion, tomato or bell pepper.
  • For additional flavor and vitamins, add some fresh herbs like cilantro, mint or parsley.
  • You can make this sprouted salad is even more sprouted by adding more sprouts, like mung bean sprouts or quinoa sprouts.

Serving Suggestions

This salad works well on its own or served alongside main dishes like:

  • Pizza bowls
  • Bell Pepper Sandwich
  • Creamy tomato basil pasta
  • Taco de papa dorados
  • Vegetarian stew
  • Spicy baked tofu noodles
  • Jackfruit chili
A wood salad bowl filled with green salad next to a white ceramic bowl filled with salad.

More Delicious Salad Recipes

Mediterranean Cucumber Salad

Dill Potato Salad

📖 Recipe

Sprouted Lentil Salad

An easy and delicious sprouted lentil salad made with sprouted lentils, veggies, arugula and a homemade salad dressing. Vegan and gluten-free.
5 from 8 votes
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 0 mins
Total Time 10 mins
Course Appetizer, Salad
Cuisine American, Sprouted
Servings 4
Calories 152 kcal

Equipment

  • Salad Bowl

Ingredients
 
 

Sprouted Salad

  • 2 cups sprouted lentils
  • 2 cups fresh arugula leaves
  • ½ cup carrots shredded
  • 4 fresh green onions sliced, both white and green parts

Salad Dressing

  • ¼ cup extra virgin olive oil
  • 1 tablespoon red wine vinegar or any vinegar of choice
  • 2 teaspoons brown mustard or Dijon mustard
  • ½ teaspoon salt
  • ½ teaspoon garlic powder
  • ½ teaspoon smoked paprika
  • ½ teaspoon maple syrup
  • ¼ teaspoon ground black pepper

Instructions
 

Salad

  • In a large mixing bowl or salad bowl, add the sprouted lentils, arugula, carrots and green onions. Mix to combine.

Dressing

  • In a small bowl, combine the oil, vinegar, mustard, salt, garlic powder, paprika, maple syrup and pepper. Whisk until smooth.

Putting It Together

  • Pour the dressing over the salad, then toss to coat. Enjoy!

Notes

You might like: How to Make Lentil Sprouts
You might like: Sprouting 101
Please see the full post above this recipe card for valuable information!

Nutrition

Serving: 0.5cupCalories: 152kcalCarbohydrates: 7gProtein: 2gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gSodium: 312mgPotassium: 213mgFiber: 2gSugar: 4gVitamin A: 3165IUVitamin C: 12mgCalcium: 39mgIron: 1mg
Tried this recipe?Let us know how it was!

More Sprouted Food Recipes

Reader Interactions

Comments

  1. Emily says

    September 27, 2022 at 3:24 pm

    5 stars
    This was totally delicious!!! I loved the flavor and texture of this salad!

    Reply
  2. Rebekah Kuk says

    September 27, 2022 at 3:49 pm

    5 stars
    What a lovely recipe! I get stuck in a rut with always serving them hot, so I definitely appreciated the change of pace by transforming them into a salad. The flavors were spot on.

    Reply
    • Kristen says

      September 27, 2022 at 10:47 pm

      Thank you so much for taking the time to share here. So happy to hear. 🙂

      Reply
  3. Jere Cassidy says

    September 27, 2022 at 5:44 pm

    5 stars
    We buy sprouts at our farmer's market so I am glad to have your recipe with that fabulous salad dressing.

    Reply
  4. Genevieve says

    September 27, 2022 at 8:39 pm

    5 stars
    I've been incorporating more sprouts into my lunches and this is my new favorite way to do so - what a delicious dressing! Thank you for the recipe.

    Reply
    • Kristen says

      September 27, 2022 at 10:47 pm

      So happy to hear that! Thank you for sharing!

      Reply
  5. Journa Liz Ramirez says

    September 28, 2022 at 2:02 am

    5 stars
    This salad is not just easy to make but is also healthy and nutritious. Highly recommended!

    Reply
    • Kristen says

      February 19, 2023 at 12:37 am

      Thanks so much!

      Reply

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