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Home » Recipes » Salad

Lentil Salad with Capers and Balsamic-Dijon Dressing

Aug 25, 2014 by Kaitlin · 20 Comments

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A tangy lentil salad with capers and balsamic-Dijon dressing! So nourishing and simple to make. Plus great for take-along lunches and meal prep. (Vegan, gluten-free, oil-free.)

Bowl of Lentil Balsamic Salad with spinach and capers

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

We like to keep a batch in the fridge throughout the week for quick snacks or meals. It's high in protein, fiber, and many other plant-based nutrients.

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

Dry brown lentils in a glass jar with wooden spoon

Ingredients for Lentil Balsamic Salad

For this recipe you will toss together in a medium or large bowl:

  • Green lentils or brown lentils: Green/brown lentils have a nice earthy taste and hold their shape well. Red lentils will not work for this recipe since 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 grape 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 are packed in brine and have a savory, salty, bold flavor. There's really no substitute, but Kalamata olives could be used instead if you'd like.
  • Balsamic vinegar: You will 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
Vegan lentil salad with spinach, tomatoes, and capers

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.

Serving

This is a great choice for a side dish, main dish, meal prep, take-along lunches, picnics, potlucks, etc.

Storing

Store leftovers in an airtight container in the fridge. We find they keep well for about 4-5 days.

Plate of lentil balsamic salad with spinach and tomatoes

For more inspiration, also browse all lentil recipes or spinach recipes.

Bowl of Lentil Balsamic Salad with spinach and capers

Lentil Salad with Capers and Balsamic-Dijon Dressing

A tangy, zingy lentil salad that is nourishing and simple to make! Great for take-along lunches & meal prep.
4.93 from 13 votes
Print Recipe Pin Recipe Comment
Prep Time: 10 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 30 minutes minutes
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 (or grape/cherry tomatoes)
  • 2 oz. fresh baby spinach
  • 1/4 cup chives (or shallot or green onion)
  • 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 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 firm-tender (not mushy).
  • Meanwhile, make the dressing: In a small bowl, add all dressing ingredients and whisk to combine. Set aside.
  • Roughly chop spinach and chives. Dice tomatoes. Place in a large bowl.
  • When lentils are done cooking, drain, and immediately add to the large bowl. (The heat from the lentils will slightly wilt the spinach.)
  • Add the dressing and capers. Stir to combine. Adjust flavors if desired or salt/pepper to taste.

Notes

*Lentils: If not cooking the lentils from scratch, 1 cup dry lentils equals about 2 1/2 cups cooked lentils.
Yield: Recipe makes about 5 cups salad.

Nutrition Per Serving (Estimate)

Nutrition Facts
Lentil Salad with Capers and Balsamic-Dijon Dressing
Amount per Serving
Calories
154
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Potassium
 
537
mg
15
%
Carbohydrates
 
27
g
9
%
Fiber
 
13
g
54
%
Sugar
 
3
g
3
%
Protein
 
11
g
22
%
Vitamin A
 
1484
IU
30
%
Vitamin C
 
12
mg
15
%
Calcium
 
44
mg
4
%
Iron
 
4
mg
22
%
* 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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If you are enjoying this Balsamic Lentil Salad recipe with capers, also check out:

  • Portobello Mushroom & Potato Stew with Lentils
  • Lentil Quinoa Salad with Garlic-Dijon Dressing
  • 5-Minute Lentil Tomato Salad
  • Lentil Spinach Burrito

Follow The Garden Grazer on Instagram, Pinterest, or Facebook for more updates and inspiration.

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Comments

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    Recipe Rating:




  1. Emily Forsmark says

    July 01, 2023 at 10:56 am

    I have made this several times now. I love it but I wait until lentils have cooled and add all my veggies. I prefer crunchy veggies. I am making it now and I am going to add sun dried tomatoes.

    Reply
    • Kaitlin says

      July 02, 2023 at 12:08 pm

      Hello, Emily! I love your version with crunchy veggies - that sounds fantastic. Sun-dried tomatoes would be tasty too! Hope you enjoyed it and thanks for the kind & helpful feedback!

      Reply
      • Christina Brown says

        June 08, 2025 at 6:24 pm

        5 stars
        I thought it turned out so tasty! I just made it for the first time, but definitely will make it again!

        Reply
        • Kaitlin says

          June 08, 2025 at 7:26 pm

          Fantastic, Christina! Thanks for giving it a try and sharing your very kind review. Hope you continue to enjoy it!

  2. ellen brehne says

    March 17, 2023 at 11:48 am

    5 stars
    OMG, have been looking for a healthy dish to keep in fridge. Wow, just saw this recipe & have made it twice already, SO DELICIOUS! Thanks for sharing.

    Reply
    • Kaitlin says

      March 17, 2023 at 12:29 pm

      So thrilled to hear you're enjoying it, Ellen! Thanks for giving it a try and sharing your very kind feedback!

      Reply
  3. Robin says

    July 11, 2021 at 10:44 am

    Hi! Just made this to go with our dinner and it is delicious. Love the different textures and the dressing is great. Will be adding some spinach to mine for lunch tomorrow (if there are any leftovers). Definitely a keeper especially since the hubby gave it a thumbs up!

    Reply
    • Kaitlin says

      July 15, 2021 at 10:12 am

      Fantastic to hear you both enjoyed, Robin. Thanks for sharing!

      Reply
  4. Lisa says

    May 24, 2021 at 10:22 am

    5 stars
    Thank you for this great & easy recipe! I didn't have chives, so I diced sweet onion. I love it, and I'll definitely make it again.

    Reply
    • Kaitlin says

      May 24, 2021 at 6:06 pm

      Hi Lisa! Wonderful to hear - thanks so much for giving it a try and sharing your kind feedback. Great substitute with sweet onion!

      Reply
  5. Jan says

    December 02, 2019 at 3:52 pm

    5 stars
    Tastes yummy and looks wonderful.

    Reply
    • Kaitlin says

      December 03, 2019 at 7:34 am

      Thanks so much, Jan!

      Reply
  6. Unknown says

    August 14, 2018 at 7:53 pm

    Do you serve this hot or cold?

    Reply
    • Kaitlin says

      September 05, 2018 at 4:42 pm

      I usually serve it room temp or chilled but you could certainly try it warm too if that's your style!

      Reply
  7. Skye Travis says

    August 22, 2017 at 1:19 am

    Oh my goodness! This was so delicious!! Even my 10 yr old and 13 yr old had seconds. It was quick and easy. I must add that I'm glad Beverly is my neighbor because I had to borrow the balsamic vinegar from her at the last minute (turns out my son used the last of mine to make his own mysterious recipe). Thank you for another fantastic keeper!

    Reply
    • Kaitlin says

      August 23, 2017 at 10:45 pm

      Hello, Skye! Haha "mysterious recipe", I love it! Sounds like you've got a future chef on your hands. Beverly texted me the night you came over to borrow it and it made me smile. So glad you all enjoyed it!

      Reply
  8. Sara says

    March 07, 2016 at 6:33 pm

    Hi thanks for the recipe. The combination of capers, lentils and tomatoes with the dressing is very tasty! I have a hard time adding capers to a dish without overpowering, this is nicely balanced.

    Reply
    • Kaitlin says

      March 11, 2016 at 6:22 pm

      Glad you found the flavors to be balanced, Sara! Thanks for sharing your very kind and thoughtful feedback.

      Reply
  9. Kate Kanner says

    September 08, 2014 at 10:23 pm

    Hey there, I just made this for dinner exactly as written and it's really good! Very simple to put together. I will enjoy having the leftovers for lunch.

    Reply
    • Kaitlin says

      September 09, 2014 at 7:35 pm

      So great to hear, Kate! Thanks for sharing your kind feedback.

      Reply

Hello, I'm Kaitlin!
I live in Montana and share vegan recipes that are easy and healthy. About Me →

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