Save to Pinterest My sister introduced me to this salad during a scorching July heatwave when turning on the oven felt like a criminal offense. We sat on her back porch steps, eating from mismatched bowls while her kids ran through the sprinkler, and I remember thinking how something so simple could taste so incredibly fresh. The combination of tender lentils and savory chicken with that sharp mustard tang just works in this magical way that makes you forget you're eating something healthy.
Last spring, I brought this to a potluck where the host had forgotten to plan for a gluten-free guest. Watching her face light up when she realized she could eat everything on the table was genuinely heartwarming. Three people asked for the recipe, and someone actually admitted they'd been skeptical about lentils in a salad until they took their first bite.
Ingredients
- 1 cup dry green or brown lentils: I've learned green lentils hold their shape better than red ones, giving you those satisfying little bursts of texture in every bite
- 2 cups cooked shredded roasted chicken: Use a rotisserie chicken on busy weeks, or save some from a Sunday roast, but definitely go for skinless meat to keep things light
- 4 cups fresh arugula: That peppery kick cuts through the rich chicken and earthy lentils beautifully
- ½ cup pickled red onions: These add crunch and acidity that brightens the whole bowl, and honestly, I keep a jar in my fridge constantly now
- 1 cup cherry tomatoes: Optional but worth it for those little explosions of sweetness
- ½ cucumber: Adds crisp freshness that makes everything feel more summery
- 3 tbsp extra virgin olive oil: The base that brings all the flavors together into something cohesive
- 1½ tbsp Dijon mustard: This is the personality of the whole dish, so don't be shy with it
- 1 tbsp white wine vinegar: Brightens and balances without overpowering
- 1 tsp honey: Just enough to take the sharp edge off the mustard and vinegar
- 1 small garlic clove: Mince it finely so nobody gets an overwhelming raw garlic bite
- ½ tsp sea salt and ¼ tsp black pepper: Season generously since lentils can be bland on their own
Instructions
- Cook the lentils until perfectly tender:
- Place rinsed lentils in a saucepan with 3 cups water, bring to a boil, then reduce heat and simmer uncovered for 20 to 25 minutes. You want them tender but still holding their shape, not turning into mush, so taste test frequently during those last few minutes.
- Whisk together your mustard dressing:
- In a small bowl, combine olive oil, Dijon mustard, vinegar, honey, minced garlic, salt, and pepper, whisking until the mixture thickens slightly and looks beautifully emulsified.
- Build your salad base:
- In a large bowl, toss together the cooled lentils, shredded chicken, fresh arugula, pickled onions, cherry tomatoes, and cucumber until everything is evenly distributed.
- Dress and serve immediately:
- Pour that tangy mustard dressing over the salad and toss gently with salad tongs or a large spoon until every ingredient is lightly coated, then divide among four plates and enjoy while the arugula is still crisp.
Save to Pinterest This became my go-to recovery meal after long training runs when my body needed protein but my stomach wanted something light and refreshing. There's something so satisfying about eating food that nourishes you without weighing you down.
Make It Your Own
While the original combination is pretty perfect, I've found that crumbled feta or goat cheese turns this into something absolutely decadent. The creaminess plays so well against the sharp onions and mustard dressing. Roasted turkey works beautifully too, especially around the holidays when you have leftovers but want something that doesn't feel like Thanksgiving déjà vu.
The Pickled Onion Secret
Homemade pickled onions are absurdly easy and infinitely better than store-bought versions. Thinly slice a red onion and soak it in equal parts vinegar and water with a pinch of salt and sugar for just 30 minutes. They'll keep in your fridge for weeks, and suddenly every salad, taco, or sandwich becomes something special.
Perfect Timing
The real beauty of this recipe is how efficiently everything comes together. Cook your lentils while you whisk the dressing, chop your vegetables while the lentils cool slightly, and you're looking at dinner in under 45 minutes even with a leisurely pace. It's become my weeknight savior more times than I can count.
- Cook a double batch of lentils on Sunday and you're halfway to dinner all week
- The dressing makes enough for two salads, so save the extra in a jar for tomorrow's lunch
- This salad actually tastes better after the flavors have had 10 minutes to mingle
Save to Pinterest Sometimes the simplest meals are the ones that become part of your regular rotation, and this salad has earned its place in mine. Here's to fresh food that feeds you body and soul.
Recipe FAQs
- → Can I make this salad ahead of time?
Yes, you can prepare the components separately and assemble just before serving. Store cooked lentils and chicken in airtight containers for up to 3 days. Keep the dressing separate and add it moments before eating to maintain the arugula's crispness.
- → What proteins can I substitute for chicken?
Roasted turkey, grilled tofu, cooked chickpeas, or white fish work beautifully. Use the same quantity to maintain the protein content and nutritional balance of the dish.
- → How do I make homemade pickled onions?
Thinly slice red onions and submerge them in a mixture of equal parts vinegar and water with 1 tablespoon sugar and ½ teaspoon salt per cup of liquid. Let them sit at room temperature for 30 minutes to 2 hours, then refrigerate until needed.
- → Is this salad truly gluten-free?
As written, yes. However, verify that your packaged ingredients, particularly the Dijon mustard and any store-bought pickled onions, are certified gluten-free to avoid cross-contamination.
- → What should I serve alongside this salad?
Crusty bread, focaccia, or garlic-rubbed crostini complement this dish beautifully. A crisp white wine like Sauvignon Blanc or a light rosé pairs well with the tangy mustard dressing.
- → Can I add cheese to this salad?
Absolutely. Crumbled feta, goat cheese, or creamy burrata add richness. Use about ¼ cup per serving and toss gently to distribute evenly without crushing the cheese.