This week, I had a zealous yen to whip up something with lentils, but deciding what that might be was the problem: not for want of ideas, but for an excess! The possibilities with lentils are truly quite endless: lentil soup, lentil loaf, lentil burgers – lentil everything and anything! Eventually, I resolved to make this vegan puy lentil salad, which highlights the lentil at its most basic form: simply cooked in water and then used as the base of a fresh salad. This way, the lentil can be fully appreciated for the wonder of an ingredient that it is.
So scatter some lentils over your countertops, and get ready to make this refreshing, invigorating, and throughly satisfying bowl of vegan puy lentil salad goodness that is oil-free and does not disappoint.
First, an informative ode to lentils. These little legumes are truly miraculous. Not only are they incredibly healthy and easy to make, as is the case with this vegan puy lentil salad, but they’re also very, and I mean very, cheap. A big 16-ounce bag of ordinary lentils will run you no more than a couple bucks in most grocery stores. While it’s true that vegan speciality items, like the plant-based meats and cheeses, tend to be as expensive as non-vegan speciality items, the most basic staples in a whole foods plant-based diet are dirt cheap: legumes, rice, beans, ect.
What’s more is that lentils are not a dainty, unsatisfying tidbit, but rather an incredibly nutrient-rich, protein-packed superfood that won’t leave you feeling wanting for more after a hearty bowl full. They also come in myriad variety, each strain with slightly different textures and flavors, so if you become bored with one type, there will always be another kind to explore.
The only concession and pain with lentils is that you have to pick through them before you cook with them, since they can sometimes harbor little rocks and pebbles in their midst, and you don’t want to bite unknowingly into anything like that. Before cooking them, scatter them across a white or light-colored cloth, and then begin your investigation, carefully examining the lentils and picking out pebbles and/or lentils that look rather suspicious.
Specifically, this vegan puy lentil salad recipe uses – yes, you guessed it – puy lentils, which have a good reputation for holding their shape, unlike a softer, more delicate lentil like Dal, for example. This is particularly satisfying because the salad not only has a fantastic flavor, but also a wonderful texture that contrasts with that of the sweet, juicy bursts of mandarin oranges and the fresh crunch of bell and jalapeño peppers.
And not to be forgotten is the addition of the lime-tahini dressing, which really adds a scrumptious creaminess when drizzled right over the top. I’d say that’s an optional addition, but really you’d be missing out if you didn’t have that as a garnish. Also, I would suggest you serve this salad with a heap of sprouts or microgreens on the side, just for some fresh green crunchy thing to spruce up the plate a bit.
Vegan Puy Lentil Salad
Overall, this vegan puy lentil salad is an easy, 30-minute-or-less, oil-free recipe that I would heartily recommend for the health conscious, for the lentil lover, and for – well..everyone!
Break out the mandarin oranges, shake your hearty bag of lentils like maracas, and stir your tahini, because you’re going to want to make this super delicious lentil salad!
Puy Lentil and Mandarin Orange Salad
Ingredients
- 1 cup puy lentils, picked-over and rinsed
- 4 mandarin oranges, sectioned and cut into small pieces
- 1 red pepper, finely diced
- 1 jalapeño, finely diced
- ¼ cup mandarin orange juice, about 3 to 4 oranges
- 1 tablespoon lime juice
- 2 tablespoons red wine vinegar
- 2 to 3 cloves of garlic, finely minced
- ½ teaspoon ground cumin
- ½ teaspoon chili powder
- ⅛ teaspoon ground cayenne pepper
- Salt and pepper
For the lime-tahini dressing:
- 1 tablespoon tahini paste
- ½ – 1 tablespoon lime juice
- Salt and pepper
- 1 tablespoon water, or more for a thinner dressing
Instructions
- Take the lentils and spread them out over a paper towel, scanning closely for any rocks or debris and picking that out. After that, in a fine-meshed strainer, run them under cold water and then transfer to a small pot. Cover with the lentils water and bring to a boil, then let them simmer over medium-high heat. The cook time depends on the type and size of your lentil, but my puy lentils took about 8 – 10 minutes. You want them to be semi-firm to slightly soft. Test them often for your desired level of done-ness.
- In the meantime, dice your veggies and section (pull apart) the mandarin oranges, and add those to a large bowl. Also, combine the mandarin orange juice, lime juice, red wine vinegar, garlic, cumin, chili powder, cayenne, salt and pepper and whisk that together in a separate bowl.
- Once the lentils are cooked, drained and rinse them once more in cold water. After they’ve drained again, add them to the large bowl with the mandarin slices and peppers, and then add the mandarin orange juice vinaigrette. Fold that all together, and let the salad marinate in the fridge for a couple hours, or spoon into bowls to eat right away!
- Lastly, make the limi-tahini dressing by mixing the tahini, lime juice, salt, pepper and water together in a small bowl, and drizzle on top of individual helpings of salad before serving.
Nutrition
If you enjoyed this vegan puy lentil salad recipe, check out this couscous salad, which is also oil-free and equally as easy to make.
Also, consider subscribing to the blog to be notified via email of recipes as they come out.
May you have good food in good company,
That Vegan Nephew
These tiny lentils are absolutely succulent with this tasty blend of spices, vinegar, and fresh fruit and vegetables. The tahini dressing was a spot on compliment and the added crunch and fresh burst of flavor from the spouts a perfect accompaniment. YUM.
This looks delicious. I love oil-free recipes and I am a recent salad lover. Have to give this a try!
Sweet! It’s definitely worth making. Thanks, Paulina!