Lentil & Chicken Spring Salad (Printable)

Protein-rich blend of tender lentils, roasted chicken, and crisp spring vegetables with tangy mustard dressing.

# What You'll Need:

→ For the Salad

01 - 1 cup dry green or brown lentils, rinsed
02 - 2 cups cooked, shredded roasted chicken, skinless
03 - 4 cups fresh arugula
04 - ½ cup pickled red onions, thinly sliced
05 - 1 cup cherry tomatoes, halved (optional)
06 - ½ cucumber, sliced (optional)

→ For the Mustard Dressing

07 - 3 tbsp extra virgin olive oil
08 - 1½ tbsp Dijon mustard
09 - 1 tbsp white wine vinegar
10 - 1 tsp honey
11 - 1 small garlic clove, minced
12 - ½ tsp sea salt
13 - ¼ tsp freshly ground black pepper

# How to Make It:

01 - Place lentils in a saucepan with 3 cups water. Bring to a boil, reduce heat, and simmer uncovered for 20–25 minutes until tender but not mushy. Drain and cool slightly.
02 - In a small bowl, whisk together olive oil, Dijon mustard, vinegar, honey, garlic, salt, and pepper until emulsified.
03 - In a large bowl, combine cooked lentils, shredded chicken, arugula, pickled onions, cherry tomatoes, and cucumber if using.
04 - Pour the mustard dressing over the salad and toss gently to combine.
05 - Divide among four plates and serve immediately.

# Expert Suggestions:

01 -
  • The combination of warm, tender lentils and cool, crisp vegetables creates this incredible texture contrast that keeps every bite interesting
  • It's one of those rare salads that actually fills you up while still feeling light and refreshing, perfect for those days when you want satisfaction without the food coma
02 -
  • I learned the hard way that overcooking lentils turns this into mush instead of a salad, so taste them frequently and drain as soon as they're tender
  • The dressing needs to be emulsified properly or it separates on the salad, so really whisk it until it thickens and becomes creamy
03 -
  • Make your own pickled onions by soaking thinly sliced red onion in equal parts vinegar, water, and a pinch of salt and sugar for 30 minutes, they're infinitely better than store-bought
  • Toast some pumpkin seeds or sunflower seeds and sprinkle them on top for added crunch and nutrition, it's become my signature addition
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