Lentil Bean Parsley Salad

Bright, fresh, and protein-packed, this Lentil Bean Parsley Salad is a symphony of wholesome ingredients and bold Mediterranean flavors. Featuring tender green or brown lentils, creamy chickpeas, and cannellini beans, this nutrient-rich salad is enhanced with an aromatic mix of fresh parsley, juicy cherry tomatoes, and zesty red onion. A vibrant homemade dressing of extra virgin olive oil, fresh lemon juice, garlic, and earthy cumin ties everything together, making it both refreshing and satisfying. Perfect as a make-ahead meal or a versatile side dish, this vegan and gluten-free salad is ready in under an hour and can be served chilled or at room temperature. Whether you're meal prepping, hosting a gathering, or just craving something healthy yet flavorful, this dish offers a nutritious boost with every bite. Keywords: lentil salad recipe, bean salad, parsley salad, healthy salad, Mediterranean flavors, vegan and gluten-free recipes.

Nutriscore Rating: 89/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup dry green or brown lentils
• 1 cup canned chickpeas (garbanzo beans), rinsed and drained
• 1 cup canned cannellini beans, rinsed and drained
• 1 cup fresh parsley, finely chopped
• 1 cup cherry tomatoes, halved
• 0.25 cup red onion, finely diced
• 3 tablespoons extra virgin olive oil
• 3 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 0.5 teaspoon ground cumin
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 teaspoon crushed red pepper flakes (optional)

Directions

Step 1

Rinse the lentils under cold water and inspect for any debris or stones.

Step 2

In a medium pot, combine the lentils with 3 cups of water. Bring to a boil, then reduce the heat to low and simmer for about 18-20 minutes, or until the lentils are tender but not mushy.

Step 3

Drain the lentils and allow them to cool to room temperature.

Step 4

In a large mixing bowl, combine the cooked lentils, chickpeas, cannellini beans, parsley, cherry tomatoes, and red onion.

Step 5

In a small bowl, whisk together the olive oil, lemon juice, minced garlic, ground cumin, salt, black pepper, and crushed red pepper flakes (if using) to create the dressing.

Step 6

Pour the dressing over the lentil and bean mixture. Toss gently to coat evenly.

Step 7

Taste and adjust seasoning if needed, adding more salt, pepper, or lemon juice to suit your preference.

Step 8

Cover the salad and refrigerate for at least 30 minutes to allow the flavors to meld together.

Step 9

Before serving, give the salad a quick toss and garnish with additional parsley if desired. Serve chilled or at room temperature.

Nutrition Facts

Serving size	(1199.8g)

Amount per serving	% Daily Value*
Calories	1317.1

Total Fat 52.1g	0%
Saturated Fat 7.1g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1965.8mg	0%
Total Carbohydrate 169.4g	0%
Dietary Fiber 55.1g	0%
Total Sugars 26.1g
Protein 61.8g	0%

Vitamin D 0IU	0%
Calcium 843.2mg	0%
Iron 34.0mg	0%
Potassium 4864.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.6%

Protein: 17.7%

Carbs: 48.6%