Pin it There's something about January that makes you want to eat lighter but smarter, and this salad showed up in my kitchen on one of those rare grocery-shopping days when I realized I had brown lentils, leftover rotisserie chicken, and a collection of vegetables that needed rescuing. I tossed them together more out of practicality than inspiration, but that first bite—nutty lentils, tender chicken, bright lemon—felt like a small win during a tight month. It became the salad I made when the fridge was full of possibilities but the budget was not.
I remember making this for a friend who was going through that post-holiday phase of wanting to eat better, and watching her face light up when she realized there was no deprivation happening here—just good food that happened to be good for you. She asked for the recipe before she finished eating, which is always the sign of a keeper.
Ingredients
- Cooked chicken breast: Two cups shredded or diced, about 300 grams—rotisserie works beautifully if you're short on time, or poach your own for a fresher taste.
- Brown or green lentils: One cup dried (or 2 and a half cups cooked)—brown lentils hold their shape better than red ones, which tend to turn mushy.
- Cherry tomatoes: One cup halved—their sweetness balances the earthiness of the lentils.
- Cucumber: One cup diced—keep the skin on for texture and nutrition.
- Red onion: Half a cup finely diced—the bite mellows as it sits in the dressing.
- Carrot: Half a cup grated—adds a hint of natural sweetness and bright color.
- Fresh parsley: Quarter cup chopped—use it generously for brightness.
- Extra virgin olive oil: Four tablespoons—this is where flavor lives, so don't skimp.
- Lemon juice: Two tablespoons—fresh squeezed makes a noticeable difference.
- Dijon mustard: One tablespoon—it emulsifies the dressing and adds subtle depth.
- Garlic: One clove minced—one is enough; garlic gets stronger as the salad sits.
- Salt and black pepper: Half teaspoon and quarter teaspoon respectively—taste and adjust before serving.
- Feta cheese (optional): Quarter cup crumbled—adds a salty, creamy note if you have it on hand.
- Toasted sunflower seeds (optional): Quarter cup—they bring a pleasant crunch and nutty flavor.
Instructions
- Rinse and cook the lentils:
- Place dried lentils in a colander and rinse under cold water—this washes away dust and helps them cook evenly. In a saucepan, cover them generously with fresh water, bring to a boil, then lower the heat to a gentle simmer for 20 to 25 minutes until they're tender but not falling apart.
- Make the dressing while lentils cook:
- Whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper in a small bowl until the mustard pulls everything into a cohesive emulsion. Taste it—the dressing should make you want to lick the spoon.
- Drain and cool the lentils:
- When the lentils are done, drain them in the colander and spread them on a clean plate or board to cool slightly so they don't wilt the fresh vegetables. This takes about five minutes.
- Combine everything in a large bowl:
- Add the cooled lentils, shredded chicken, tomatoes, cucumber, red onion, grated carrot, and parsley to a large mixing bowl and toss gently so nothing breaks apart. Pour the dressing over the top and fold everything together until every piece glistens.
- Chill and let the flavors marry:
- Cover and refrigerate for at least 30 minutes—longer is better if you have time, as the flavors deepen and the textures meld. I've left this overnight and it's still wonderful.
Pin it The best version of this salad happened when I stopped thinking of it as "recession food" and started thinking of it as what I actually wanted to eat. That shift changed everything, because suddenly it wasn't about making do—it was about choosing something real and nourishing.
Why This Works as a Make-Ahead Meal
This salad actually improves after a day or two in the refrigerator, unlike many cold salads that turn watery and sad. The lentils absorb the dressing's flavor, the vegetables soften just enough without losing their crunch, and everything becomes a more cohesive, deeper-tasting thing. I often make a double batch on Sunday and eat it for lunch throughout the week without getting tired of it.
Flexibility and Substitutions
The beauty of this salad is how forgiving it is—if you don't have cherry tomatoes, regular tomatoes diced work fine; if red onion is too sharp for you, white onion is milder; if you're vegetarian, white beans or chickpeas stand in beautifully for the chicken. The dressing formula is solid, so once you have that down, the vegetables are really just canvas. I've added diced bell pepper, crumbled avocado, roasted beets, and even leftover roasted chicken thighs, and it's never let me down.
Serving and Pairing Ideas
Serve this cold, straight from the refrigerator, or let it sit out for 15 minutes to take the edge off the chill so the flavors sing a bit louder. It's hearty enough to eat on its own but also lovely spooned over a bed of soft greens or alongside crusty whole-grain bread to soak up any extra dressing. A crisp white wine like Sauvignon Blanc pairs beautifully, or simply pour yourself cold water with lemon—the salad is refreshing enough on its own.
- If you're packing this for lunch, keep the dressing separate and add it just before eating to keep everything from getting soggy.
- Toasted sunflower seeds or crumbled feta should go on right before serving if you want them to stay crisp and flavorful.
- This salad keeps well for three to four days in the refrigerator, making it perfect for meal planning when life gets busy.
Pin it This salad taught me that eating well and eating affordably aren't opposites—they're actually the same thing when you choose real ingredients and let them speak for themselves. Make it once, and it becomes the salad you reach for whenever you want something good and honest on your plate.
Recipe FAQ
- → How are the lentils cooked for this salad?
Rinse lentils under cold water, then boil them in water for 20–25 minutes until tender but still firm. Drain and cool before adding to the salad.
- → Can I use a vegetarian alternative for the protein?
Yes, substituting cooked chickpeas works well for a plant-based variation while maintaining a hearty texture.
- → What dressing is used to flavor the salad?
A simple dressing made from extra virgin olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper complements the ingredients perfectly.
- → Are there optional add-ins to enhance the salad?
Adding crumbled feta cheese and toasted sunflower seeds brings additional creaminess and crunch to the dish.
- → How long should the salad chill before serving?
It's best to chill the salad for at least 30 minutes to allow the flavors to meld and develop fully.