In Day 17 of the KITCHENAID Mixer Giveaway and Authors’ Gluten-Free Recipes Event, we present a delicious and nutritious lentil salad from Dr. Vikki Petersen. Dr. Petersen, who regularly contributes articles about celiac disease and gluten sensitivity, shares a recipe that features sprouted lentils—one of the most nutrient-dense forms of legumes. This hearty salad offers bold flavors and makes a complete meal on its own. Enjoy!
Dr. Petersen (often called Dr. Vikki) is co-author of The Gluten Effect and co-founder of HealthNOW Medical Center in Sunnyvale, CA. Along with her husband and clinical team, she has helped people from around the world with gluten sensitivity and related health concerns. With more than two decades in practice, she is recognized for advancing understanding of gluten sensitivity and organizes the annual Gluten Sensitivity and Celiac Forum.
You can connect with Dr. Petersen through HealthNOW Medical Center and follow the center on social media for updates and resources.
I created this lentil salad after discovering sprouted lentils at the store. They cook quickly and make a versatile base for salads. This recipe is gluten-free and dairy-free, and provides a satisfying balance of protein, vegetables, and healthy fats. It’s filling enough to be a full meal—seconds are common at my house. I hope you enjoy it.
5
Yield: Serves 2 – 3.
A flavorful lentil salad that serves as a complete and satisfying meal.
Ingredients:
- 1 cup sprouted lentils*
- 3 to 4 medium new potatoes, red, cut into 1/2″ cubes
- 2 hard-boiled eggs, cut into bite-sized pieces (optional)
- 2 small cucumbers (or 1 large), cut into bite-sized pieces
- 1/2 red cabbage (depending on size), cut into bite-sized pieces
- Approximately 6 mushrooms, cut into bite-sized pieces
- 1 medium red onion, sliced thinly
- 3 green onions (scallions), sliced thinly
- 1 stalk celery, cut into 1/4″ pieces
- 8 to 10 cherry tomatoes, halved vertically
- 1 or 2 avocados, cubed
- Arugula or lettuce of choice
- Salt, to taste
- Pepper, to taste
- 1/2 cup olive oil
- 1/4 cup balsamic vinegar
- Dijon mustard (optional)
- 2 Tablespoons mayonnaise (optional) or Vegenaise if egg-free
- 2 parts extra virgin olive oil (start with 1/2 cup)
- 1 part balsamic vinegar (start with 1/4 cup)
- 1 teaspoon Dijon mustard
- 1 clove garlic, crushed
- Salt and pepper, to taste
Instructions:
- Cook the sprouted lentils according to the package instructions. After cutting the potatoes, steam them until cooked through but still firm. Drain the lentils and potatoes and rinse briefly with cool water to stop the cooking.
- While the lentils and potatoes cook, chop the remaining vegetables. Enlist help if you like; it speeds up the prep.
- Once all ingredients are chopped, prepare the dressing. This simple family dressing improves with time and often tastes even better the next day.
- Combine the dressing ingredients in a jar and shake until emulsified. Store any extra in the refrigerator.
- This salad absorbs a lot of dressing, so you may want to make extra. The flavors meld over time and leftovers are excellent.
- Combine the cooked lentils and potatoes with the chopped vegetables in a large bowl. Gently mix to avoid mashing avocados or breaking eggs.
- Add dressing to taste—start with oil and vinegar, then add mayonnaise or Vegenaise if using. Season with salt and pepper and serve over arugula or your choice of lettuce.
Tips
*A typical bag of sprouted lentils contains about 2 cups; follow package cooking instructions and drain after cooking.
**If the new potatoes have thin skins, you may leave the skin on. Peel tougher-skinned potatoes before cutting.