Vegan rocket and lentil salad

Vegan rocket and lentil salad with Puy-style lentils, rocket, cherry tomatoes and balsamic vinegar: a fresh, well-seasoned salad with fibre, plant protein and plenty of colour.

At a glance

• Serves 2
• Prep time: 10 min
• No cooking needed
• Total time: 10 min
• Calories: 310 kcal per serving
• Protein: 16 g
• Fat: 10 g
• Carbs: 38 g

Ingredients

• 200 g Puy-style lentils
• 150 g cherry tomatoes
• ½ red onion
• 100 g rocket
• 1 tbsp olive oil
• 2 tbsp balsamic vinegar
• Pepper
• Salt
• 1 tsp mustard

Method

You’ll need: chopping board · knife · mixing bowl · sieve

1. Wash the rocket thoroughly, spin it dry and put it in a large bowl.
2. Rinse the Puy-style lentils in a sieve, drain well and add them to the rocket.
3. Halve the cherry tomatoes, slice the red onion into thin rings and mix both into the salad.
4. For the dressing, stir the balsamic vinegar, olive oil, mustard, salt and pepper together until smooth in a small jar or bowl.
5. Pour the dressing over the salad just before serving and toss everything loosely.
6. Serve straight away so the rocket stays fresh and the tomatoes keep their flavour.

Good to know

A salad like this is on the table quickly and still doesn't feel like an afterthought. It tastes fresh, savoury and pleasantly well seasoned, without being heavy.

Swaps

Puy-style lentils → beluga lentils (stay firm and provide a similar amount of protein and fibre) Cherry tomatoes → red pepper (more vitamin C and crunchy freshness) Balsamic vinegar → lemon juice (fresher flavour) Mustard → horseradish rather than tahini made from sesame seeds (a sharp kick with a simple ingredient list)

Allergens

Mustard is an allergen that must be declared. Raw onion and rocket can sometimes be too sharp for sensitive children; in pregnancy, the salad is generally fine with well-washed veg and hygienically prepared lentils.

Frequently asked questions

Which nutrients do the Puy-style lentils bring to this salad?

Puy-style lentils mainly contain fibre, plant protein and complex carbohydrates. They also contain folate, iron, magnesium and potassium.

What's in rocket, nutritionally?

Rocket provides vitamin K, some vitamin C and folate. Mustard oil glycosides are also typical – natural plant compounds from the cruciferous family.

What's special about cherry tomatoes?

Cherry tomatoes contain vitamin C, potassium and carotenoids, especially lycopene. The content varies with variety and ripeness.

Does raw red onion suit everyone?

Not for everyone: raw onion can cause discomfort with a sensitive stomach, IBS or fructan intolerance. A smaller amount or very fine slicing often helps.

Does the mustard in the dressing add anything nutritionally?

Mustard adds flavour with little effort and, depending on the type, contains some selenium and plant compounds from the mustard seed. The amounts in the dressing are fairly small, though, so its contribution is best kept in perspective.

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