Lentil & Chicken Spring Salad (Printable version)

Tender lentils and shredded chicken with arugula, pickled onions, and tangy mustard dressing for a satisfying meal.

# Ingredient List:

→ Salad Components

01 - 1 cup dry green or brown lentils, rinsed
02 - 2 cups cooked, shredded roasted chicken breast, skinless
03 - 4 cups fresh arugula
04 - ½ cup pickled red onions, thinly sliced
05 - 1 cup cherry tomatoes, halved
06 - ½ medium cucumber, sliced

→ Mustard Dressing

07 - 3 tablespoons extra virgin olive oil
08 - 1½ tablespoons Dijon mustard
09 - 1 tablespoon white wine vinegar
10 - 1 teaspoon honey
11 - 1 small garlic clove, minced
12 - ½ teaspoon sea salt
13 - ¼ teaspoon freshly ground black pepper

# How-To Steps:

01 - Place rinsed lentils in a saucepan with 3 cups water. Bring to a boil over high heat, then reduce to medium-low and simmer uncovered for 20 to 25 minutes until tender but not mushy. Drain thoroughly and set aside to cool slightly.
02 - In a small bowl, whisk together olive oil, Dijon mustard, white wine vinegar, honey, minced garlic, sea salt, and black pepper. Whisk vigorously until fully emulsified and smooth.
03 - In a large mixing bowl, add cooled lentils, shredded chicken, arugula, pickled red onions, cherry tomatoes, and cucumber slices.
04 - Pour the mustard dressing over the salad mixture. Use salad tongs or a large spoon to toss gently until all ingredients are evenly coated.
05 - Divide the salad evenly among four plates. Serve immediately while lentils and chicken are still slightly warm.

# Expert Advice:

01 -
  • High in protein and naturally gluten-free for a nutritious meal.
  • Features a balance of textures from tender lentils to crisp cucumber.
  • Easy to prepare in under 45 minutes, perfect for busy schedules.
02 -
  • To make homemade pickled onions: soak thinly sliced red onion in a mixture of vinegar, sugar, and salt for 30 minutes.
  • If using store-bought pickled onions, check the label for sulfite content to ensure it meets your dietary needs.
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