This simple yet satisfying black lentil salad with spinach and mushrooms makes a great healthy lunch or light dinner.
Lentils are a staple in my pantry all year-round. They’re great for throwing in soups and salads alike and are healthy, hearty and delicious. This black lentil salad is one I return to again and again.
Filled with sautéed mushrooms, toasted walnuts, and tender baby spinach dressed with a Dijon vinaigrette this salad packs a lot of flavor in every bite. It makes a great healthy lunch or light dinner, is easy to make ahead of time and a nice addition to a picnic or pot-luck as it transports well.
What are Black Lentils?
Black beluga lentils are a unique variety of the lentil family; with their jet black skin and small round shape they are named after the caviar they resemble. Like other lentils they are high in protein, iron and fiber (source), but retain their shape after cooking similar to French du Puy lentils. The advantage of black lentils is their quick cooking time (only about 15 minutes). They have a mild flavor and make a great addition to salads.
Ingredient Notes:
(Here are a few notes about the ingredients you’ll need for this recipe. As always find the full list of ingredients and directions in the recipe card at the bottom of the post.)
This easy lentil salad only requires a handful of ingredients.
- Black/Beluga Lentils – You can find these at most grocery stores these days, you can also substitute French lentils which are similar in size and texture.
- Mushrooms – I like cremini mushrooms as they have more flavor than white button mushrooms but you can also use shiitake or a mix of mushrooms.
- Olive Oil – For sautéing and the dressing.
- Fresh Thyme – Fresh thyme leaves are a natural pairing with earthy mushrooms.
- Dijon Vinaigrette – The dressing is made with Dijon mustard, sherry or red wine vinegar, olive oil and a finely minced shallot.
- Parsley – A bit of chopped parsley adds freshness, but feel free to use chives instead if you’d prefer.
- Baby Spinach - I like tender baby spinach leaves here since they hold up well when dressed but feel free to use whatever greens you’d like.
- Goat Cheese – A crumbling of creamy goat cheese is a nice compliment to the lentils but feel free to leave it out or replace it with a vegan goat cheese if needed.
- Toasted Walnuts – A sprinkling of toasted walnuts across the top adds a welcome bit of crunch.
How to Cook Lentils:
Here are a few simple tips for cooking perfectly tender but firm lentils every time.
- Cook them in more water than you think. Treat lentils like you would pasta and use more water than the directions on the package call for. This prevents them from sticking together as they cook.
- Next keep the water at a bare simmer. You want just a couple bubbles around the edges. Anything more than that and the skins will start to split.
- And lastly, salt your lentils after you’ve drained them while they are still warm not while cooking.
How to Make the Salad:
(Here are the basic steps and some helpful tips on how to make the recipe. Find the full directions in the recipe card at the bottom of the post.)
- Whisk together your vinaigrette and start the lentils on the stove.
- While the lentils are cooking, sauté your mushrooms.
- Once the lentils are done, drain, salt and stir them into the dressing along with the mushrooms. (At this point you can cover and keep the dressed mushrooms and lentils in the fridge until you are ready to serve if you are making the salad ahead of time.)
- Add the spinach leaves and toss until well coated. Top with goat cheese and toasted walnuts and serve.
And there you go. A hearty healthy salad ready in less than 30 minutes!
More Lentil Recipes:
Black Lentil Salad with Mushrooms and Spinach
This simple yet satisfying black lentil salad with spinach and mushrooms makes a great healthy lunch or light dinner.
Ingredients
For the Vinaigrette:
- 1 Tablespoon/1ml red wine or sherry vinegar
- 2 Tablespoons/30ml extra virgin olive oil
- 1 teaspoon Dijon mustard
- ¼ teaspoon fine sea salt
- ⅛th teaspoon freshly ground black pepper
- 1 small shallot, finely minced
For the Salad:
- 1 cup/172g black beluga lentils
- 1 bay leaf
- ½ teaspoon fine sea salt (divided use)
- 1 Tablespoon/30ml extra virgin olive oil
- 8 ounces/227g cremini mushrooms, thinly sliced
- 1 Tablespoon fresh thyme leaves
- ¼ cup/30g walnuts, finely chopped
- ¼ cup finely chopped fresh parsley
- 3 ounces/85g baby spinach
- 2 ounces/56g of goat cheese, crumbled (use a dairy-free goat cheese for vegan or paleo)
Instructions
Make the Vinaigrette:
- In a large bowl whisk together all the ingredients until well combined and set aside.
Make the Salad:
- Place the lentils and bay leaf in a medium saucepan. Add enough water to cover the lentils by at least 3-4 inches. Bring water to a boil, reduce heat to a bare simmer (just a few bubbles along the edges) and cook until just tender (about 15-20 minutes).
- While the lentils are cooking sauté the mushrooms.
- Heat the olive oil a large sauté pan over medium heat, add mushrooms and quickly toss to coat then spread into a single layer.
- Cook for 3-4 minutes over medium heat without stirring until browned on one side. Stir in thyme leaves and remaining ¼ teaspoon of salt and continue to cook stirring occasionally for an additional 3-4 minutes. Set aside.
- Meanwhile, pre-heat oven to 350 F. Place chopped walnuts on a parchment lined sheet pan and toast in oven for 3-5 minutes or until lightly golden and fragrant. Remove from oven and let cool.
- Once lentils are cooked, drain and discard bay leaf. Spread lentils out on a sheet pan to quickly cool and sprinkle with ¼ teaspoon of the salt to season.
- Toss lentils, mushrooms, parsley and spinach with vinaigrette until well coated. Top with toasted walnuts and crumbled goat cheese if using and serve.
Notes
variations:
Substitute French lentils instead of black lentils if desired. Use other fresh herbs of choice such as chives in addition to parsley. For a vegan version use a dairy-free goat cheese instead or omit.
storage:
Lentils, mushrooms and dressing can be made ahead time and stored in fridge until needed. Toss with spinach, walnuts and cheese just before serving.
dietary info:
Gluten-Free, Grain-Free, Vegetarian, Egg-Free, No Refined Sugar
Recommended Products
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 262Total Fat: 15gSaturated Fat: 2.5gTrans Fat: 0gUnsaturated Fat: 12.5gCholesterol: 6mgSodium: 520mgCarbohydrates: 16gFiber: 5gSugar: 3gProtein: 11g
Nutritional information for recipes contained on this website, such as calories, fat, carbs, etc. are only estimates and are not guaranteed to be accurate.
Sylvie Shirazi is the recipe developer and food photographer behind Gourmande in the Kitchen. For the last 10 years she's been making eating more healthfully easy and accessible with gluten-free, grain-free, paleo and vegan recipes that are free from processed ingredients.
Jackie @ marin mama cooks says
This would be a "mommy" lunch for me. I always make healthy, grainy and veggie inspired lunches for myself to eat while the kids are in school. I do adore mushrooms and always forget about them, but need to remember them more as they add such wonderful flavor to a dish.
Liz says
Mmmmm...I need to find those gorgeous black lentils! And this is one salad I could eat day after day...yum!
Lea @gourmetmommy says
yum, i love beluga lentils but usually use them just for lentil soup. they hold together so much better than regular old green lentils. This looks like an amazing new option for using them up though!
Cookie and Kate says
I've been eating tons of lentils this winter (maybe I need the iron?). I have a jar of black belugas in my pantry and I've been looking for a recipe that is just right for them. Here it is! Thanks, Sylvie.
Lemons and Anchovies says
Sylvie, I seem to do the same. Some items in my pantry are better stocked than intended because I don't review my inventory often enough. I can say, though, that I don't have a bag of black beluga lentils and after seeing this beautiful salad, my pantry suddenly seems lacking. Will have to remedy this soon!
Vijitha says
I love lentils in my diet and I happen cook a lot with it and first I thought these black ones to be black gram and we make an Indian dish by name Dal Makhani with black gram and red kidney beans. But I didn't know that there existed a lentil by name Beluga. I learned something new today. What lovely way to enjoy and include protein in diet! and with regard to pantry, even mine overflows all the time.
HeatherChristo says
Sylvie- the pictures are just so gorgeous!! I have had a tub of black lentils in my cupboard for ages- I may have to get them out today- I am inspired!
Robyn Stone | Add a Pinch says
Absolutely gorgeous, as always!
the wicked noodle says
I can relate to the pantry door not shutting. I have a terrible habit of seeing something at the store that would be "so fun to cook with" and then just adding it to the very long list. But I have lentils in there and I'm definitely going to try your delicious salad!
Sanjeeta kk says
I cook a lot with my Lentils..but am not sure they are called Beluga, as they are not jet black but are dark grey in color. What lovely way to enjoy and include protein in diet!