Lentil Pomegranate Salad with Fresh Herbs

If you’re looking for a healthy summer salad that’s satiating, flavorful, and packed with nutrients, this Lentil Pomegranate Salad with Fresh Herbs deserves a spot in your weekly meal rotation.

Not only is this salad naturally vegan, gluten-free, and dairy-free, but it’s also loaded with plant-based protein, fiber, and iron. These are three nutrients many people struggle to get enough of. If you’re one of my iron deficient girlies, I’d recommend making this salad religiously. One cup of lentils (one serving of this salad) provides your body with approximately 7 grams of iron. The RDA is 8mg for men and 18mg for women, so this salad can help you achieve your goals, especially if you are vegetarian or vegan.

Each serving of this salad also contains approximately 14 grams of protein and 10 grams of dietary fiber, making it a satisfying meal that supports gut health and keeps you feeling full for hours. The combination of the lentils, tart pomegranate seeds, fresh herbs, savory olives, and lemon-garlic dressing creates a refreshing salad that’s perfect for summer.

One of my favorite things about this recipe is how well it meal preps. Unlike leafy salads that wilt after a day, these ingredients hold up beautifully in the fridge, making this an ideal lunch or dinner to meal prep. You can prepare a batch at the beginning of each week so that you can enjoy a healthy, delicious meal each day.

Now, if you don’t follow a vegan lifestyle, please feel free to pair this salad on the side of grilled chicken, salmon, or shrimp. This way you get some extra protein in.  As always, this is your reminder that you can make my recipes your own — just make sure to not substitute key ingredients, because it could potentially throw off the flavors!

Yields: 2

Prep time: 15 minutes

Cook time: 10 minutes

Total time: 25 minutes

This recipe is dairy free and vegan. This recipe can be easily be made gluten free without the addition of the pita.

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Ingredients:

2 cups green lentils, uncooked and rinsed

1/4 bunch parsley, finely chopped

3 scallions, finely chopped

10 kalamata olives, finely chopped

1 medium tomato, finely diced

½ cup pomegranate seeds

½ pita, fried or baked

Optional addition: fresh mint! Just a tablespoon of finely diced fresh mint

Dressing:

2 tbsp extra virgin olive oil

Juice of 1 lemon

1-2 tsp white vinegar

1 garlic clove, mashed

Salt, to taste

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Instructions:

1. Cook the lentils: Rinse the lentils thoroughly. Fill a small pot halfway with water and bring it to a gentle boil over medium-high heat. Add the lentils and cook until tender but still holding their shape, about 8–10 minutes. Avoid overcooking, as mushy lentils won’t provide the best texture for the salad. Once cooked, drain and set aside.

2. Prepare ingredients: While the lentils cook, finely chop the parsley, scallions, olives, tomato, and prepare the pomegranate seeds.

3. Prepare pita: You can opt to shallow frying the pita or simply baking it in the oven. Grab a baking pan, add the pita bread, drizzle on olive oil, and season with salt. Mix well and bake in the oven on 400 until crispy.

4. Make the dressing: In a small bowl, whisk together extra virgin olive oil, lemon juice, white vinegar, garlic. Season with salt to taste, starting with about 1 teaspoon. Taste and adjust as needed.

5. Assemble: In a large serving bowl, combine the cooked lentils, scallions, parsley, olives, and tomato. Pour the dressing over the salad and toss until everything is evenly coated. Add pomegranate seeds. Mix again.

6. Taste and serve: Top with pita chips. Taste the salad and adjust the seasoning if needed. Serve immediately or refrigerate for meal prep throughout the week. If you do meal prep it, make/add the pita chips the day of. Enjoy!

FAQ:

• Can I meal prep this salad?: Absolutely. This is one of my favorite meal-prep salads because it holds up well in the refrigerator without becoming soggy. Store it in an airtight container for up to 4 days. Just make sure to add the pita bread the day you’re going to have it, otherwise it will become soggy.

• Does this salad taste good cold?: Yes! In fact, this salad is designed to be enjoyed chilled or at room temperature, making it perfect for meal prep, picnics, and packed lunches.

• Can I make this salad ahead of time?: Yes. You can prepare the salad up to a day in advance. The flavors actually become even more vibrant as the dressing has time to soak into the lentils. Just make sure to add the pita bread the day you’re going to have it, otherwise it will become soggy.

• What can I substitute for pomegranate seeds?: If pomegranates are out of season, try dried cranberries, chopped strawberries, diced apples, or fresh cherries for a similar sweet-tart flavor.

• Can I use a different type of lentil?: Green or brown lentils work best because they hold their shape after cooking. Red lentils are not recommended, since they become too soft and can make the salad mushy.

I hope you love this recipe as much as I did, so if you do, please leave me a comment and/or give this recipe a rating! I always read through my suggestions and comments, so please let me know your thoughts. If you have any questions you can feel free to DM me here or through Instagram. Speaking of Instagram - please tag me in all of your creations! I love seeing how the recipes come out and seeing how talented you all are. Sending my love.

xoxo,

Jasmin D the RD