Condiments and Salsas, Dairy Free, Recipes, Salads, Side Dishes

Red Lentil Picnic Salad with Sweet Cider Dressing

June 27, 2017
This Red Lentil Picnic Salad is a no-cook salad that won't wilt and is hearty enough to eat on it's own but also an excellent side for picnics or barbecues.

Summer is the time for picnics and barbecues. It is not the time for standing over a hot stove, sweat beading on your brow. This is where the magic of ultra-tender split red lentils come in. Did you know you don’t even have to cook them?!!

I got this idea when I was experimenting with lentils back in April. It was my first attempts at sprouting lentils that lead to the discovery that the red ones didn’t really need to be cooked at all! When I tried to sprout them they instantly became soft and mushy, just a good soaking in water was all it took to turn them from hard seeds to beans so soft you could smash them between your fingers.

Then I thought what if I soaked them briefly, in boiling water. I bet they would be the perfect consistency for a nice crunchy salad, with just enough give to add great texture while still maintaining all their peppery flavor. Not to mention, eating them virtually raw like this keeps their nutrient level high, making them a powerhouse of a meal without the calories or fat of meat or other foods with similar amounts of protein.

Thus this picnic salad was born. I love make-ahead salads to bring to barbecues or picnics that don’t require any last-minute fussiness. Because all the components of this salad are hardy enough to handle a long marinade in the sweet ginger and cider vinegar dressing you don’t need to worry about them wilting or getting water logged by the time you get to where you’re going. That being said, the baby arugula will wilt a bit on especially long road trips so if this is a bother to you, you can always add it right before serving.

Red Lentil Picnic Salad with Sweet Cider Dressing
Prep time
Total time
Serves: 6 servings
  • ½ cup red lentils
  • ¼ cup minced scallions or spring onions
  • 1 tablespoons minced ginger
  • 1½ teaspoons kosher salt
  • 1½ teaspoons granulated sugar
  • 3 tablespoons cider vinegar
  • 3 tablespoons olive oil
  • 1 small head broccoli, cut into small pieces
  • ¼ small head red cabbage, thinly shredded
  • 2 cups baby arugula
  • 2 large radishes, thinly sliced
  • 3 tablespoons dried cherries
  • 3 tablespoons sunflower seeds
  1. Pour lentils into a fine mesh sieve and rinse under cold water. Transfer to a heat proof bowl and cover with boiling water. Let sit while you prepare the rest of the salad, or at least 30-40 minutes until they are tender but still maintain a slight bite.
  2. Combine scallions, ginger, salt, sugar, and vinegar in a small bowl. Slowly add the olive oil, whisking continuously until incorporated.
  3. Combine broccoli, cabbage, arugula, radishes, cherries, and sunflower seeds in a large bowl. Drain lentils and add to the vegetables. Pour dressing over the top and toss to combine. Taste and add more salt if needed.

One More Thing

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