Vegan Lentil Salad
My initial thought after pairing mango and avocado with lentils was: there’s no way this can actually taste nice. But hey, it turned out lovely, especially when you drizzle it with our special dairy-free yogurt sauce.
🗒️ The Ingredients
The essence of this salad lies in its fresh, colorful ingredients and the tangy kick of the vegan yogurt sauce.
Here’s a breakdown of the ingredients:
Lentils: The bedrock of our salad. They add a heartiness and are a great source of plant-based protein. Soaking them well ensures they cook to perfection – tender but with a bite.
Avocado and Mango: These are the stars of the salad, bringing a creamy, tropical sweetness that contrasts beautifully with the other ingredients. Their bright colors also make the salad visually appealing.
Red Onion: Adds a sharp, aromatic flavor that cuts through the creaminess of the avocado and the sweetness of the mango.
Walnuts: A crunchy companion, walnuts bring a nutty flavor and a delightful crunch, adding another layer of texture to the salad.
Lamb’s Lettuce: Its tender, velvety leaves add a mild, sweet flavor and a beautiful green hue to the medley.
Tangy Vegan Yogurt Sauce: This sauce is where the magic happens. The blend of dairy-free yogurt with a hint of lime, a burst of garlic, and the earthiness of cilantro ties everything together.
Mint: A sprinkle of fresh mint leaves as a garnish adds a refreshing, cool contrast to the tangy, hearty salad.
👨🏻🍳 How To Make This Vegan Lentil Salad
The journey to enjoying this flavorful salad consists of three main parts: preparing the lentils, making the tangy vegan yogurt sauce, and assembling the salad.
Here’s how you can go about it:
1. Lentil Preparation
Begin by soaking the lentils for a good 8-12 hours; the longer soak will help them cook evenly and quickly. If you’re short on time, a 3-4 hour soak will suffice.
Once soaked, rinse them thoroughly and boil for about 20 minutes or until they’re tender but still have a bite to them.
2. Tangy Vegan Yogurt Sauce
While the lentils are bubbling away, start on the sauce. Toss the garlic, cilantro, and olive oil into a food processor and blend until finely minced.
Transfer the mix into a bowl, add in the dairy-free yogurt, lime juice, a pinch of salt, and black pepper. Whisk it all together until smooth.
3. Salad Assembly
Now, on to the fun part! Dice your red onion, mango, and avocado, and give the walnuts a rough chop.
On a large platter or in a bowl, arrange the cooked lentils, diced fruits, and veggies, and toss in the lamb’s lettuce.
Drizzle that tangy vegan yogurt sauce generously over the top, and give it a gentle toss to meld the flavors together.
Finish with a sprinkle of fresh, thinly chopped mint leaves for that added burst of refreshing flavor.
And voila! Your Vegan Lentil Salad is ready to be served and savored.
Each ingredient in this salad has a part to play in creating a harmonious, flavorful, and visually appealing dish.
Whether you’re enjoying it on a sunny afternoon or as a healthy dinner option, it’s a delightful choice that promises a burst of flavor with every bite.
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Vegan Lentil Salad
- Total Time: 35 minutes
- Yield: 2 people 1x
- Diet: Vegan
Description
Indulge in this Vegan Lentil Salad with avocado, mango, walnuts, and tangy yogurt sauce—a refreshing, flavorful, and fun dish that’s both healthy and delicious.
Ingredients
Salad Base
- 1/2 cup dried lentils
- 1 red onion (Diced)
- 1 mango (Diced)
- 1 avocado (Diced)
- 1 cup lamb’s lettuce
- 1/3 cup walnuts (Chopped)
Tangy Vegan Yogurt Sauce
- 1 garlic clove (small one)
- 3 cilantro sprigs (chopped)
- 1 tbsp olive oil
- 1 dairy-free yogurt (about 100 grams)
- 1 tbsp lime juice
- 1 pinch salt
- 1 pinch black pepper
Garnish
- Mint leaves (Thinly chopped)
Instructions
Prepare the Lentils
- Begin by soaking the lentils for a preferable 8-12 hours to ensure they cook to a tender, yet firm texture. If you’re short on time, a quick soak of 3-4 hours will do the trick.
- Thoroughly wash the lentils, then boil them in a pan for about 20 minutes or until they reach a soft, but not mushy consistency.
Whip up the Vegan Yogurt Sauce
- While the lentils are cooking, it’s time to whip up the tangy vegan yogurt sauce. In a food processor, blend the garlic, cilantro, and olive oil until finely minced.
- Transfer the mix to a bowl, and stir in the dairy-free yogurt, lime juice, a pinch of salt, and black pepper. Whisk it all together with a spoon or your utensil of choice until smooth and well combined.
Set up the Plate
- With the sauce ready and the lentils cooking, move on to prepping the other ingredients. Dice the red onions, avocado, mango, and give the walnuts a rough chop. The varied cuts will add an appealing textural contrast to your salad.
- Arrange the chopped ingredients and cooked lentils aesthetically on a plate or in a bowl, creating a colorful mosaic of fresh produce. Don’t forget to also add the lamb’s lettuce (the leaves).
- Drizzle the tangy vegan yogurt sauce generously over the top, and give everything a gentle toss to combine the flavors. Or, leave it to your guests to mix it up as they dive in.
- Finish with a garnish of fresh mint leaves for an added burst of refreshing flavor (this makes a huge difference, I swear!). Your wholesome Vegan Lentil Salad with Tangy Yogurt Drizzle is now ready to be devoured!
Notes
Soaking the Lentils: This is a very important part of the process and you should never skip it if you’re planning to cook some dry lentils. Not only does it improve digestion, but it also kills some of the anti-nutrients present in lentils. Oh, and it also reduces their cooking time.
Garlic and Lime Juice: Feel free to dial up the garlic and lime juice if you’re after a bolder flavor in the vegan yogurt sauce. I’ve kept them on the milder side as my wife prefers it that way, but if you’re in the mood for something zestier, go ahead and double up.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Lunch, Dinner
🙏🏻 Before you go, I’ve got a favor to ask!
I’d love to get your feedback on this recipe! Feel free to leave a comment below detailing your experience— and let others know how you feel about it!
Of course, you can also ask any questions you may have about the recipe— and we’ll try to respond ASAP.
