Curried Lentil Salad

Curried Lentil Salad

A robust salad, wonderful to make several hours or a day in advance because it develops even more flavor when the lentils marinate in the vinaigrette. It also transports well, making it perfect for a picnic or potluck.

This Heart-Check Certified recipe is brought to you by California Walnuts.

Nutrition Facts

Curried Lentil Salad


336 Per Serving


12g Per Serving


10g Per Serving
Calories 336
Total Fat 22.3 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 10.4 g
Monounsaturated Fat 8.4 g
Cholesterol 52 mg
Sodium 302 mg
Total Carbohydrate 27 g
Dietary Fiber 10 g
Sugars 5 g
Protein 12 g

Dietary Exchanges
1 1/2 starch, 1 vegetable, 1 lean meat, 3 1/2 fat


Servings  6  

Lentil Ingredients

  • 1 cup green lentils (often labeled "le puy" or "French style lentils"), rinsed well*
  • 1 garlic clove (peeled, smashed)
  • 1 cinnamon stick or 1/4 teaspoon cinnamon, ground
  • 1/4 teaspoon sea salt

Vinaigrette Ingredients

  • 1/4 cup lemon juice (freshly-squeezed)
  • 2 teaspoons yellow curry
  • 1 teaspoon lemon zest
  • 1 teaspoon ginger, freshly grated or 1/2 teaspoon ginger, ground
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin
  • A pinch of cayenne pepper
  • 1/4 cup evaporated milk

Salad Ingredients

  • 1 carrot, medium, peeled, grated, about ½ cup
  • 1 green onion, large, thinly sliced, including white and green parts, about 2 tablespoons
  • 2 tablespoons fresh, chopped mint
  • 2 tablespoons fresh, chopped cilantro
  • 2 tablespoons raisins
  • 1 cup walnuts (toasted, chopped)


Tip: Click on step to mark as complete.

Lentil Directions

  1. To cook the lentils, put them in a medium-sized saucepan with garlic and the cinnamon stick (or ground cinnamon). Add enough water to cover the lentils by about 2 inches. Bring to a gentle boil over moderate heat. Lower the heat, cover the pan, and simmer gently for 10 minutes. Add the salt and simmer about 10 minutes more, until the lentils are tender. Take care not to overcook the lentils, so they remain whole. Drain thoroughly in a colander, discarding the garlic (and cinnamon stick if used), and transfer the lentils to a bowl.

Vinaigrette Directions

  1. To make the vinaigrette, in a bowl whisk together the lemon juice, curry powder, lemon zest, ginger, salt, cumin and cayenne, then slowly pour in oil while whisking. Alternately, combine all the vinaigrette ingredients in a tightly capped jar and shake vigorously to combine.

Salad Directions

  1. To assemble the salad, toss the warm lentils with 1/4 cup of the vinaigrette and refrigerate for 20 minutes. Add the carrot, green onion, mint, cilantro, raisins, walnuts and the remainder of the vinaigrette to the lentils. Stir to combine. Serve at room temperature.

This Heart-Check Certified recipe is brought to you by California Walnuts.