Lentil Chicken Spring Salad

The first time I made this salad was on a whim after roasting a chicken on Sunday. I had leftover lentils in the fridge and a jar of pickled onions I'd made earlier in the week, and something told me to throw them all together. The combination was so unexpectedly perfect that it's now my go-to whenever I need something that feels light but still satisfying.

Last summer, my sister came over for lunch and I threw this together with what I had on hand. She took three helpings and asked for the recipe before she even left the table. Now she makes it for her family every week, sometimes adding different vegetables based on what's in season.

Ingredients

• 1 cup dry green or brown lentils: These hold their shape beautifully and provide a hearty base for the salad
• 2 cups cooked shredded roasted chicken: Skinless keeps it lighter while still delivering protein
• 4 cups fresh arugula: The peppery bite cuts through the rich elements perfectly
• ½ cup pickled red onions: Essential for that bright acidic punch that wakes up the whole dish
• 1 cup cherry tomatoes: Optional but they add lovely bursts of sweetness
• ½ cucumber sliced: Adds refreshing crunch and coolness
• 3 tbsp extra virgin olive oil: The foundation of a silky smooth dressing
• 1½ tbsp Dijon mustard: The star ingredient that makes this dressing sing
• 1 tbsp white wine vinegar: Balances the richness of the oil and mustard
• 1 tsp honey: Just enough to round out the sharpness
• 1 small garlic clove minced: Fresh garlic makes all the difference here
• ½ tsp sea salt: Enhances all the flavors
• ¼ tsp freshly ground black pepper: Adds subtle warmth and depth

Instructions

Cook the lentils until perfectly tender:

Place rinsed lentils in a saucepan with 3 cups water and bring to a boil. Reduce heat and simmer uncovered for 20 to 25 minutes until tender but still holding their shape, then drain well.

Whisk up the zesty dressing:

In a small bowl, combine olive oil, Dijon mustard, white wine vinegar, honey, minced garlic, salt, and pepper. Whisk vigorously until the mixture thickens and becomes emulsified.

Bring all the components together:

In a large bowl, combine the cooked and cooled lentils with shredded chicken, arugula, pickled onions, and any optional vegetables you're using.

Dress and toss gently:

Pour the mustard dressing over the salad and use tongs or a large spoon to fold everything together until evenly coated.

Plate and enjoy immediately:

Divide among four plates while the flavors are fresh and vibrant.

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This salad became a regular at our family gatherings after my niece declared it the only thing she wanted at her birthday lunch. There's something about the combination of warm chicken, cool vegetables, and that punchy dressing that makes people feel taken care of.

Make It Your Own

I've swapped roasted turkey and even grilled tofu for the chicken with great success. The key is having something protein-rich and savory to anchor all those fresh vegetables and sharp pickled flavors.

Perfect Pairings

A slice of crusty gluten-free bread turns this from a salad into a complete meal. I also love serving it alongside a simple soup when I want something more substantial without feeling heavy.

Batch Cooking Magic

Cook a double batch of lentils at the start of the week and you're halfway there. The dressing keeps beautifully, and having everything ready means you can throw this together even on the busiest weeknights.

• Store lentils and dressing separately for best texture
• Add arugula right before serving to keep it crisp
• The flavors meld beautifully after a short marination time

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Whether you're meal prepping for the week or feeding friends on a sunny afternoon, this salad has a way of making everyone feel nourished and happy.

Recipe FAQs

→ Can I make this salad ahead of time?

Yes, you can prepare the lentils and chicken up to 2 days in advance. Store them separately in the refrigerator and assemble with fresh arugula and dressing just before serving to maintain optimal texture.

→ What other proteins work well in this dish?

Grilled tofu, roasted turkey breast, or even hard-boiled eggs make excellent protein alternatives. Each option maintains the high-protein content while offering different flavor profiles.

→ How long do pickled onions last?

Homemade pickled onions stay fresh in the refrigerator for up to 2 weeks when stored in an airtight container with the pickling liquid. They develop more tangy flavor over time.

→ Can I use canned lentils instead?

Absolutely. Use two 15-ounce cans of lentils, rinsed and drained. This reduces preparation time to about 15 minutes. Canned lentils work perfectly in this salad.

→ What vegetables can I add for more variety?

Sliced bell peppers, shredded carrots, radishes, or fresh herbs like parsley and dill complement the existing flavors beautifully. Adjust quantities based on your preference.

→ Is this salad gluten-free?

Yes, all ingredients are naturally gluten-free. However, always verify packaged items like Dijon mustard and pickled onions for any gluten-containing additives if you have severe sensitivities.