This quick & easy Lentil Salad recipe is tossed with juicy tomatoes, fresh spinach, briny capers, and a balsamic-Dijon dressing! It's so nourishing and great made ahead for packed lunches and meal prep. (Vegan, gluten-free, oil-free.)

Lentil caper salad with spinach and balsamic dressing served in a white bowl with wooden spoons

This recipe is one of our favorite lentil dishes! It looks modest, but the flavors are delightful and the capers add a salty, briny pop.

It's tangy, zingy, and so easy to make! Not to mention it packs some big-time plant-based nutrition.

I like keeping a batch handy in the fridge throughout the week for energizing snacks and easy meals. This dish feels so nourishing and sustaining, with lots of protein, fiber, and other nutrients.

Plus it's a great choice for take-along lunches and meal prep because it stores so well in the refrigerator!

Overhead view of brown lentils, fresh spinach, tomato, capers, garlic, balsamic, and chive ingredients laid out on a metal tray

Ingredients for Lentil Caper Salad

For this recipe, you'll toss together in a large mixing bowl:

Green lentils or brown lentils: These have a mild earthy taste and hold their shape well. (Red lentils won't work for this recipe because they don't hold their shape.) You can easily cook lentils from scratch by simmering them in a pot on the stove. However feel free to use canned lentils instead for faster prep time.
Roma tomatoes: Or substitute grape tomatoes or cherry tomatoes for a richer, sweeter tomato flavor. (You could also try roasted tomatoes which have amazing flavor as well!)
Fresh baby spinach
Fresh chives: If chives aren't available, you can use thinly sliced shallot or green onion instead.
Capers: Capers are small, un-ripened green flower buds with unique flavor. They're packed in brine and have a savory, salty, bold flavor. There's really no substitute, but Kalamata olives could be swapped in instead if you'd like.
Balsamic vinegar: You'll whisk together the vinegar, mustard, and garlic in a small bowl to create the balsamic dressing. Feel free to also add a touch of salt, black pepper, or sweetener like maple syrup if desired.
Dijon mustard
Fresh garlic clove

Overhead view of ingredients in a glass bowl before mixing together

Customizing

Greens: Toss in chopped fresh kale or arugula in place of the spinach if desired.

Vegetables: Add other veggies as you see fit. Try roasted red pepper, fresh red bell pepper, carrots, artichoke hearts, or fresh herbs like parsley, basil, or cilantro.

Olives & cheese: Kalamata olives, vegan feta cheese crumbles, or dairy-free goat cheese would be flavorful additions to stir in as well.

Lentil caper salad with spinach and tomatoes tossed together in a glass mixing bowl

Serving

This is a great choice for a side dish, main dish, meal prep, take-along lunches, picnics, potlucks, etc. You can either serve it immediately at room temperature or chilled.

Storing

Store the leftovers in an airtight container in the fridge. I find it keeps well for about 4-5 days. (And it tastes even better after it chills and the flavors mingle!)

More Lentil Favorites!

Close up view of lentil spinach salad with capers and tomatoes on a white plate

For more inspiration, also browse all vegan lentil recipes.

Lentil Salad with Capers & Spinach (Easy!)

A tangy, zingy lentil salad that's nourishing and simple to make! Great for take-along lunches & meal prep.

4.93 from 14 votes

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Prep Time: 10

Cook Time: 20

Total Time: 30

Author: Kaitlin - The Garden Grazer

Course: Main Dish, Salad, Side Dish

Cuisine: Gluten-Free, Oil-Free, Vegan

Servings: 5 (1 cup servings)

Ingredients

1 cup green/brown lentils (uncooked*)
3 roma tomatoes
2 oz. fresh baby spinach
1/4 cup chives
2 Tbsp. capers

For the balsamic-dijon dressing:

2 Tbsp. balsamic vinegar
1 tsp. Dijon mustard
1 clove garlic, minced

Instructions

Cook lentils: Add 4-5 cups water to a medium pot. Bring to a boil. Then add lentils (rinsed and drained) and reduce heat to medium-low. Cover and simmer for about 20 minutes until lentils are firm-tender (not mushy).
Make dressing: Meanwhile, in a small bowl, add all dressing ingredients. Whisk to combine and set aside.
Prepare vegetables: Dice the tomatoes. Roughly chop the spinach. Slice the chives. Place all in a large bowl.
Add lentils: When the lentils are done cooking, drain them well, and add to the large bowl. (The heat from the lentils will slightly wilt the spinach. If you don't want the spinach wilted, simply wait for the lentils to cool before adding.)
Finish: Add the dressing and capers. Stir to combine. Taste and adjust the flavors if desired. (Add more capers, a splash more vinegar, or salt & pepper to taste.)

Notes

*Lentils: One cup dry lentils equals about 2.5 heaping cups of cooked lentils.

Storing: Store leftovers in an airtight container in the refrigerator. I find it keeps well for about 4-5 days. (It tastes even better after it chills!)

Yield: Recipe makes about 5 cups salad.

Nutrition Per Serving (Estimate)

Nutrition Facts

Lentil Salad with Capers & Spinach (Easy!)

Amount per Serving

Calories

154

% Daily Value*

Fat

Saturated Fat

Polyunsaturated Fat

Monounsaturated Fat

Potassium

537

Carbohydrates

Fiber

Sugar

Protein

Vitamin A

1484

Vitamin C

Calcium

Iron

* Percent Daily Values are based on a 2000 calorie diet.

Sodium content: This is omitted as I cannot provide an accurate number. I encourage you to calculate your own to provide a much more precise reading based on the exact ingredients, brands, and amounts you're using.

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Lentil Salad with Capers & Spinach (Easy!)

Ingredients for Lentil Caper Salad

Customizing

Serving

Storing

More Lentil Favorites!