Lentil Garbanzo Bean And Tomato Salad

This vibrant lentil and garbanzo bean salad is a nutritional powerhouse that delivers both heartiness and freshness. The earthy lentils are simmered with carrots and bay leaf until tender, then cooled and tossed with crisp cherry tomatoes, fresh parsley, and green onions. A simple dressing of olive oil and lemon juice brightens the flavors, making this dish perfect for lunch, picnics, or as a satisfying side to grilled proteins. The texture is varied and appealing, with the soft beans contrasting against the crunch of raw vegetables. Its an excellent make-ahead meal that improves as it chills, allowing the flavors to meld beautifully. Ideal for vegans and anyone seeking a wholesome, fiber-rich meal that is simple to prepare yet deeply satisfying.

Cooking Method: Boiling, Stewing

Cuisine: American

Courses: Salads

Difficulty: Intermediate

Servings: 4

Calories: 332.4

Dietary: Gluten-free, Vegan, Vegetarian

Description

This vibrant lentil and garbanzo bean salad is a nutritional powerhouse that delivers both heartiness and freshness. The earthy lentils are simmered with carrots and bay leaf until tender, then cooled and tossed with crisp cherry tomatoes, fresh parsley, and green onions. A simple dressing of olive oil and lemon juice brightens the flavors, making this dish perfect for lunch, picnics, or as a satisfying side to grilled proteins. The texture is varied and appealing, with the soft beans contrasting against the crunch of raw vegetables. Its an excellent make-ahead meal that improves as it chills, allowing the flavors to meld beautifully. Ideal for vegans and anyone seeking a wholesome, fiber-rich meal that is simple to prepare yet deeply satisfying.

Ingredients

2 1/2 cup Water
1 cup Lentils
2 lg Carrots, peeled, diced
1 Bay Leaf
1 can (15 to 16-oz) garbanzo beans (chickpeas), rinsed and drained
1/2 basket Cherry tomatoes, halved
1 cup Fresh parsley, chopped
5 whole Green onions, chopped
4 1/2 tbsp Olive oil
2 tbsp Fresh lemon juice
1 tsp Fresh lemon juice
To taste Salt and pepper

Directions

1
Combine 2 1/2 cups water, lentils, diced carrots, and bay leaf in a heavy medium saucepan.
2
Bring the mixture to a boil over high heat.
3
Reduce heat to low, cover, and simmer until lentils are just tender, about 25 minutes.
4
Drain the lentils and carrots well; discard the bay leaf.
5
Transfer the drained lentil mixture to a large bowl and allow to cool to room temperature.
6
Once cooled, add the rinsed garbanzo beans, halved cherry tomatoes, chopped parsley, and green onions to the bowl.
7
In a small bowl, whisk together 4 1/2 tablespoons olive oil, 2 tablespoons lemon juice, and 1 teaspoon lemon juice.
8
Pour the dressing over the salad and toss gently to combine all ingredients evenly.
9
Season with salt and pepper to taste.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 332.4kcal

% Daily Value *
Total Fat 4.9g8%
Saturated Fat 0.8g4%
Cholesterol 0.0mg0%
Sodium 47.0mg2%
Total Carbohydrate 62.8g21%
Dietary Fiber 20.2g81%
Sugars 8.2g
Protein 16.6g34%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

This salad can be prepared up to 4 hours ahead of serving. Cover and refrigerate until ready to eat. The flavors will meld and improve during this resting time.

Ensure lentils are not overcooked; they should be tender but still hold their shape for the best texture in the salad.

Keywords: lentil salad, chickpea salad, vegan salad, healthy lunch, protein salad, make ahead salad, mediterranean salad, bean salad, tomato salad, carrot salad, parsley salad, lemon dressing, olive oil dressing, gluten free, plant based, fiber rich, picnic food, side dish, meal prep, bon appetit recipe

Read it online: https://www.chefs-mate.com/recipe/lentil-garbanzo-bean-and-tomato-salad-bon-appetit/

Lentil Garbanzo Bean And Tomato Salad – Bon Appetit

Nutrition Facts