Lentil & Chicken Spring Salad

The Lentil & Chicken Spring Salad is a vibrant, protein-packed dish that brings together the earthy flavors of green lentils with succulent roasted chicken. A bed of peppery arugula provides a fresh base, while tangy pickled onions add a sharp, bright contrast that elevates every bite.

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Dressed in a zesty mustard vinaigrette, this salad balances savory and sweet notes perfectly. The addition of cherry tomatoes and cucumber provides extra freshness, making it a truly refreshing spring meal that works just as well for lunch as it does for a light dinner.

Ingredients

• 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)
• 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

Instructions

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.

Prepare the dressing

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

Assemble the salad

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

Dress the salad

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

Serve

Divide among four plates and serve immediately.

Zusatztipps für die Zubereitung

Ensure the lentils are drained well and cooled slightly before mixing with the arugula to keep the greens crisp. Using a small whisk for the dressing helps create a smooth, emulsified texture that clings perfectly to the ingredients.

Varianten und Anpassungen

You can substitute the roasted chicken with grilled tofu or roasted turkey for a different protein source. For an extra touch of creaminess, try adding crumbled feta or goat cheese to the finished salad.

Serviervorschläge

Serve this salad immediately while fresh. For a heartier meal, it pairs beautifully with a side of crusty artisan bread to soak up any remaining mustard dressing.

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Whether you are looking for a healthy lunch or a vibrant dinner option, this Lentil & Chicken Spring Salad offers a satisfying blend of wholesome ingredients and bold flavors. It is a testament to how simple, fresh components can create a truly delicious and nourishing meal.

Recipe Questions & Answers

→ Can I make this salad ahead of time?

Absolutely. Cook lentils and prepare dressing up to 3 days ahead. Assemble the salad just before serving to maintain crisp textures. Store ingredients separately in airtight containers.

→ What protein alternatives work well?

Roasted turkey, grilled tofu, or chickpeas make excellent substitutes. Chickpeas add plant-based protein while maintaining the hearty texture that complements the lentils perfectly.

→ How do I quick-pickle red onions?

Thinly slice one red onion and cover with equal parts vinegar and warm water. Add one tablespoon sugar and one teaspoon salt. Let sit 30 minutes minimum, though overnight yields deeper flavor.

→ Can I use different types of lentils?

Green or brown lentils hold their shape best. Red lentils become too soft, while black lentils work beautifully if you prefer a striking visual presentation. Avoid canned lentils as texture suffers.

→ Is this salad gluten-free?

Yes. All ingredients naturally contain no gluten. Just verify your Dijon mustard and any store-bought pickled onions are certified gluten-free if you have severe sensitivity.