This simply satisfying, oil-free salad combines white Ivory lentils with fresh tomatoes, basil, and balsamic. Delicious Italian flavors in a plant-based vegan recipe.
What are White Lentils?
While you might think white lentils are truly white, they actually aren’t! In fact, white lentils actually come from black lentils. The outer skin of black lentils are removed, leaving the white center. Sometimes also called Ivory lentils, white lentils come from India, and are used in many traditional Indian recipes like dal and lentil soup. Plus, white lentils can be ground into powder and used to make vegan omelets and crepes.
What do White Lentils Taste Like?
When fully cooked, white lentils taste similar to short grain rice. They have slightly creamy texture, but they still hold a bite. Plus, white lentils have a neutral flavor. They work well in salads, bowls, or added to soups and chili.
Are White Lentils Gluten-Free? Vegan?
Yes, like other types of lentils, white lentils are naturally gluten-free. They may be processed in a facility alongside wheat. So, if you’re Celiac, be sure to check the label. White lentils are also vegan. They grow on plants and make a healthy source of plant-based protein and fiber.
What if I Can’t Find White Lentils?
If you can’t white lentils you have many plant-based substitutes. You can use short grain rice, farro, barley, quinoa, or chickpeas. Plus, you can use any other color of lentil – black or brown would be great. Just avoid using split lentils. These tend to break down during cooking and become mushy.
Are White Lentils Healthy?
Lentils are full of healthy, plant-based nutrition. They are a great source of vegan protein with about 18g per cup. Plus, lentils have heart-healthy fiber and other key nutrients like Iron, Folate, Magnesium, vitamin B6, and Thiamin. In addition, lentils are a source of plant compounds called phytochemicals. These protect your body from chronic diseases like type-2 diabetes and heart disease.
Lentils: Full of Antioxidants
You probably already know that lentils are a good source of plant-based protein and fiber. However, black beluga lentils are also pack with healthy antioxidants. Antioxidants are those phytochemicals that are in “superfoods” like blueberries, kale, and sweet potatoes. This compounds help attack free radicals in the body.
Watch to Learn More:
Why You’ll Love this Healthy Salad:
This black beluga lentil salad is so fresh and easy. It’s full of light, summer flavor. You can easily throw this together for a simple weekday lunch. But, it’s also elegant enough for entertaining. This salad is:
- Full of fresh, bright flavors
- Easy to make
- Tastes like Summer
- A healthy source of plant-based vegan protein
Chef Katie’s Healthy Plant-Based Cooking Tips:
Good Quality Balsamic Vinegar: A good-quality Balsamic balances sweetness and tang. Typically, balsamic that is aged longer is milder and sweeter. For help choosing a good balsamic, check the acidity level on the bottle (opt for less acidity). Or, some brand rate their options with leaves, stars, or other guides.
Lentil Options: White Ivory Lentils are my favorite for this salad. Au Puy (petite French lentils), black lentils, or another small lentil would also work.
Nutritional Yeast: Nutritional Yeast adds cheesy, umami flavor to many vegan recipes. Use it sauces, soups, stews, dressing, mashed potatoes, and stuffed sweet potatoes. Besides great flavor, it has healthy protein and essential vitamins like B-12.
Oil-Free: I’m on a mission to get rid of empty calories, like those found in refined oils. This salad skips the oil for Champagne vinegar. You don’t need the oil in this recipe. There’s plenty of delicious, natural flavor from the beautiful, fresh ingredients!
Rinse the lentils under cold water after cooking. This will stop the cooking and chill the lentils. 
Balsamic vinegar adds a bright pop of flavor to the dressing. Use a low-acid, good-quality balsamic for milder flavor 
Chiffonade is a thin cut, which gives you basil “confetti” 
Fresh tomatoes, basil, balsamic vinegar, and nutritional yeast flavor this simple salad 
White lentils add healthy fiber and protein to salads, soups, and stews 
Red, white, and green — the colors of the Italian flag
Simply Satisfying White Lentil Plant-Based Salad with Tomato and Basil
This simply satisfying, oil-free salad combines white Ivory lentils with fresh tomatoes, basil, and balsamic. Delicious Italian flavors in a plant-based vegan recipe.
- EASY
- Servings: 4
- Ready In: 30 minutes
- Yield: 3 cups
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Simply Satisfying White Lentil Plant-Based Salad with Tomato and Basil
Ingredients
- 1/2 cup white Ivory lentils
- 1 pint grape tomatoes
- ¼ cup fresh basil chiffonade
- 2 tablespoons nutritional yeast
- 2 tablespoons Balsamic vinegar good quality
- Salt and pepper to taste
Instructions
To cook the lentils:
- Place the lentils into a pot and cover with a couple of inches of water. Cover, bring to a boil, and simmer until tender, about 20 minutes. While the lentils cook, prepare the remaining ingredients.
To make the salad:
- Combine the tomatoes, basil, nutritional yeast, and balsamic vinegar in a large mixing bowl. Season with salt and pepper.
- When the lentils are tender, but not falling apart, they are ready.
- Drain the lentils and rinse under cold water until completely cool. This will stop the cooking process so that they don’t over cook.
- Add the lentils to the mixing bowl with the tomatoes and basil mix. Stir well to combine.
- Enjoy a room temperature.
Notes
Servings: 4
Ready In: 30 minutes
Yield: 3 cups
Nutrition Facts
| Nutrition Facts | |
|---|---|
| Servings 4.0 | |
| Amount Per Serving | |
| calories 133 | |
| % Daily Value * | |
| Total Fat 1 g | 1 % |
| Saturated Fat 0 g | 0 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 19 mg | 1 % |
| Potassium 310 mg | 9 % |
| Total Carbohydrate 22 g | 7 % |
| Dietary Fiber 5 g | 21 % |
| Sugars 3 g | |
| Protein 11 g | 22 % |
| Vitamin A | 13 % |
| Vitamin C | 28 % |
| Calcium | 1 % |
| Iron | 11 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Shopping and Gear List
- Jansal Valley Ivory White Lentils, 16 Ounce
- Calivirgin Authentic Gourmet Italian Balsamic Vinegar
- NOW Supplements, Nutritional Yeast Flakes
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