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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.
AuthorKaitlin - The Garden Grazer
Prep Time:10 mins
Cook Time:20 mins
Total Time:30 mins
CourseMain Dish, Salad, Side Dish
CuisineGluten-Free, Oil-Free, Vegan
Servings5 (1 cup servings)


  • 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


  • 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.


*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)

Calories: 154 kcal | Carbohydrates: 27 g | Protein: 11 g | Fat: 1 g | Saturated Fat: 1 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 1 g | Potassium: 537 mg | Fiber: 13 g | Sugar: 3 g | Vitamin A: 1484 IU | Vitamin C: 12 mg | Calcium: 44 mg | Iron: 4 mg