Vegan Sprouted Lentil Salad

Sprouted lentils are such a fun way to incorporate pulses into your menu planning, and this this vegan sprouted lentil salad really makes them shine. With warm, nutty farro, crisp raw vegetables, and an herby vinaigrette, you’ll love this vegan lentil salad as much as we do.

Earlier this week, Cameron was feeding Asher (our 9 month old) his dinner. It was one of those pureed baby food pouches (don’t judge) and it was a combination of something like chickpeas, kale, and millet.

Cam read the label out loud and say something along the lines of “this sounds gross”. Then he gave a spoonful to the baby who, I kid you not, ate it greedily and promptly declared “yum!”. We laughed our butts off. That’s my baby boy.

This exchange perfectly mirrors Cameron’s response in similar situations. Clearly we are omnivores and we love our chicken and steak, so when I present him with a vegan dinner like, say, this sprouted lentil salad with farro, I tend to get a lot of trash talk in return.

But almost every time, he comes back with a “yum!” and I get validated. Why? Because vegetables are delicious. Throw in some sprouted lentils? Even better.

As I mentioned on Monday, salads are one of my favorite ways to use sprouted lentils. They make a terrific plant-based protein base for a simple recipe that comes together fast. And fast is essential when you have a busy schedule and a newly crawling nine month-old on your hands.

Vegan Sprouted Lentil Salad Recipe Notes

This vegan sprouted lentil salad comes together quickly and is super flexible.

My best tip? Use leftover grains – whatever you have will get the job done. I really love the warmth that nutty, hearty farro brings, but wild rice, quinoa, freekah, or bulgar are all fair game and would pair equally well.

I slice the vegetables quite thin and in a uniform size. A mandoline makes this job fast and easy. Keeping the vegetables the same size ensures you get every flavor in every bite.

Use whatever raw vegetables you have on hand. My spring staples – cucumber, carrots, and radishes – were perfect.

I added a bit of sweetness to this recipe with some dried bing cherries. They are both tart and sweet, and do a good job of complimenting the slightly bitter bite of the sprouted lentils. If you don’t have dried cherries on hand, dried cranberries or raisins would be perfectly fine substitutes.

For me, the dressing makes or breaks a salad. I made this one with fresh mint, a little bit of whole grain mustard, champagne vinegar, and olive oil.

We had this for dinner and it was a warm, filling, and super nutritious vegan dinner.

Recipe Tutorial:  How To Make Sprouted Lentils at Home

Check out my step-by-step recipe tutorial for making your own sprouted lentils. A little water, and little sunshine, and little magic are all you need for a hearty and filling plant-based protein.

Vegan Sprouted Lentil Salad with Farro

Author: Danielle Esposti

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This vegan sprouted lentil salad with farro and raw vegetables is an easy, fast and surprisingly filling weeknight dinner recipe. 

Prep Time: 10 mins

Cook Time: 20 mins

Total Time: 30 mins

Servings : 4

Calories: 318

Ingredients

Salad

• 1/2 c. farro
• 2 c. sprouted lentils
• 1 large carrot, quartered lengthwise and thinly sliced
• 1/2 english cucumber, quartered lengthwise and thinly sliced
• 1/2 bunch radishes, quartered and thinly sliced
• 1/3 c. dried cherries
• 4 c. arugula
• sea salt, to taste
• cracked black pepper, to taste

Mint Champagne Vinaigrette

• 2 tbsp mint, minced
• 1 tsp whole grain mustard
• 1 tbsp champagne vinegar
• 1/4 c. olive oil

Instructions

• Make the farro. Rinse the farro under cool running water. Bring 1 cup of water to a boil over medium high heat. Once boiling, add a pinch of salt and the rinsed farro. Cover and reduce to medium low heat. Cook until the water is absorbed and the farro is bite tender, 20-25 minutes.
• While the farro is cooking, prep the remainder of your salad. Slice the carrots, cucumber, and radishes, and wash and dry the arugula.
• Make the vinaigrette. Place the mint, mustard, champagne vinegar, and olive oil in a small bowl and whisk until combined.
• Once the farro is cooked, toss the cooked farro, sprouted lentils, chopped vegetables, cherries, and arugula in a large bowl. Season with salt and pepper to taste. Pour the vinaigrette over the salad, toss, and serve immediately.

Notes

Use leftover grains for an even faster meal. Quinoa, wild rice, freekah, or bulgar would all be excellent substitutions. 

Nutrition Information

Calories: 318kcal (16%)

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