Pomegranate Lentil Salad is a delicious combination of earthy, sweet, and tart flavors. This easy vegan recipe features brown lentils, pomegranate arils, cucumbers, red onion, and fresh herbs, tossed with a tangy pomegranate dressing.
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Mild, protein-packed lentils are a hearty base for lettuce-free salads like lentil sun-dried tomato salad.
Just as simple to prepare, this Pomegranate Lentil Salad is loaded with fresh flavors and perfect for fall and winter when pomegranates are in season.
When you start with pre-cooked lentils that come in cans or in a vacuum-packed bag, you'll be on your way to enjoying it 15 minutes!
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Why you'll love this recipe
- It features pomegranate seeds in both the salad and the dressing.
- It's loaded with bright flavors from fresh parsley and mint.
- It's easy to make in 15 minutes.
Ingredients
Fresh herbs: I forgot to include them in the photograph above, but you will need fresh parsley and fresh mint to flavor this Mediterranean-inspired Pomegranate Lentil Salad.
Cucumbers: I recommend thin skinned Persian or English varieties.
Pomegranate arils: Learn a relatively easy and mess-free way to remove the seeds in this short YouTube video.
Lentils: For convenience I like to use pre-cooked canned lentils or refrigerated steamed lentils sold in vacuum-packed bags. If you are cooking your own from dried, be sure to choose green or brown lentils rather than red lentils which are too soft to use in salads.
Please see the recipe card at the bottom of this post for the complete ingredients, measurements, and instructions.
Instructions
- Prepare the fresh pomegranate dressing by blending pomegranate arils, olive oil, red wine vinegar, pure maple syrup, Dijon mustard, and salt and pepper.
- Place the lentils, diced cucumbers, pomegranate arils, red onion, fresh herbs, and salt and pepper in a large bowl.
- Pour the dressing over the salad and toss until everything is well coated. Enjoy immediately or refrigerate in an airtight container for later.
Serving suggestions
Pomegranate Lentil Salad is wonderful as a meal or served as a side dish.
Try it with lemon spinach rice, Italian potato and tomato salad, or vegan noodle soup.
Storing
While this salad tastes best the day it's prepared, leftovers can be refrigerated in an airtight container for 3 to 4 days.
Recipe FAQs
If you want to use dried brown or green lentils, cook them in advance before making this recipe and allow them to cool. You will need 3 cups of lentils. 1 cup of dried lentils yields approximately 2½ cups cooked.
More vegan pomegranate recipes
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Amy
📋 Recipe
Pomegranate Lentil Salad with Cucumbers
Equipment
- high speed blender
Ingredients
For the dressing:
- ⅓ cup pomegranate arils
- ¼ cup extra virgin olive oil
- ¼ cup red wine vinegar
- 2 Tablespoons pure maple syrup
- 1 teaspoon Dijon mustard
- salt and pepper, to taste
For the salad:
- 2-15 ounce cans lentils, (3 cups) rinsed and drained
- 2 cups cucumbers, diced (Persian or English, if available)
- 1 cup pomegranate arils
- ½ cup red onion, diced
- ¼ cup fresh parsley, chopped
- ¼ cup fresh mint, chopped
- salt and pepper, to taste
Instructions
- Prepare the dressing by placing the dressing ingredients in the container of a high-speed blender. Blend until completely smooth. Taste and adjust the seasonings, as desired. Set aside.⅓ cup pomegranate arils, ¼ cup extra virgin olive oil, ¼ cup red wine vinegar, 2 Tablespoons pure maple syrup, 1 teaspoon Dijon mustard, salt and pepper
- Place the salad ingredients in a large bowl.2-15 ounce cans lentils, 2 cups cucumbers, 1 cup pomegranate arils, ½ cup red onion, ¼ cup fresh parsley, ¼ cup fresh mint, salt and pepper
- Pour the dressing over the salad and toss until well combined. Serve immediately or refrigerate in an airtight container for later.
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Notes
Nutrition
Nutritional information is an estimation only.
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