Lentil salad

Ingredients

• 400 gcooked tinned lentils
• 1/2green pepper
• 1/2red pepper
• 1spring onion
• 1carrot
• to tasteolive oil
• 3crab sticks
• 40 gtuna
• to tasteparsley
• 1hard-boiled egg
• 10sliced black olives
• 50 mlolive oil
• 20 mlModena vinegar

Instructions

1. 1

   Chop the vegetables

   Finely chop the red and green peppers, spring onion, carrot and hard-boiled egg.

2. 2

   Mix the dressing

   In a bowl, combine salt, Modena vinegar, olive oil and parsley to make the dressing.

3. 3

   Combine the salad

   Put the chopped spring onion, carrot, peppers and egg in another bowl. Add the crab sticks, tuna and olives, followed by the cooked lentils, then mix.

4. 4

   Dress the lentils

   Pour the dressing over the salad and stir to coat the ingredients.

5. 5

   Serve the salad

   Serve the lentil salad.

What is lentil salad?

Lentil salad is a cold dish built around cooked lentils, mixed with vegetables and other savoury ingredients. This version has Spanish-style flavours, including olive oil, Modena vinegar, olives and parsley.

The lentils make a hearty base, while peppers and carrot bring freshness and crunch. Egg, tuna and crab sticks add variety and make this a more substantial salad.

Nutrition and macros by portion

The nutrition label shows one serving as written: 260 calories, 12g protein, 18g carbs, 16g fat.

The lentils provide most of the carbohydrates and some of the protein, with additional protein from the tuna, egg and crab sticks. Olive oil contributes much of the fat, while the vegetables add freshness and volume. To balance the plate, serve a portion with extra leafy salad or other vegetables.

Choosing the lentils

Tinned lentils: Drain and rinse them well before mixing to remove excess canning liquid. Handle them gently so they keep their shape.

Texture: Choose lentils that are tender but not falling apart. If they seem very soft, fold them into the other ingredients rather than stirring vigorously.

Getting the chopping right

Even pieces: Chop the peppers, spring onion and carrot into small, similar-sized pieces so they are easy to eat alongside the lentils.

Egg: Chop the hard-boiled egg once it has cooled. This helps it hold its shape when mixed into the salad.

Making the dressing

Emulsifying: Stir the salt, Modena vinegar, olive oil and parsley together in a bowl just before dressing the salad. Give it another stir if the oil separates while you prepare the other ingredients.

Seasoning: Taste the dressing before adding it, as the olives and tuna can already bring saltiness to the finished dish.

Mixing without crushing

Order: Combine the chopped ingredients and lentils as directed, then add the dressing. Folding gently helps keep the lentils intact and distributes the more delicate egg pieces.

Coating: Stir until the ingredients are lightly dressed throughout. Avoid letting a pool of dressing collect at the bottom of the bowl.

Serving the salad

Chilling: The salad can be served straight after mixing, or chilled briefly to let the flavours come together. If it has been refrigerated, stir it before serving.

On the side: Serve it with bread or a simple green salad for a fuller meal. It also works as part of a spread of cold dishes.

Recipe notes & tips

• Drain and rinse the tinned lentils thoroughly before using them.
• Cool the hard-boiled egg before chopping so it is easier to handle.
• Cut the vegetables into small pieces for an even mix in every spoonful.
• Stir the dressing again just before pouring it over the salad.
• Fold the lentils in gently to help them keep their shape.
• Taste before serving, as the olives and tuna may make extra salt unnecessary.

Variations

• Add cucumber: Dice it just before serving for extra crunch.
• Use fresh herbs: Replace or combine the parsley with chopped chives.
• Swap the tuna: Use extra cooked egg for a different protein choice.
• Change the olives: Use green olives if you prefer their sharper flavour.
• Add leafy greens: Fold in a handful of rocket shortly before serving.

Common mistakes to avoid

• Skipping the rinse: Excess canning liquid can dilute the dressing; drain and rinse the lentils well.
• Rough mixing: Vigorous stirring can break the lentils and egg; fold the salad gently.
• Large vegetable chunks: They can overpower each mouthful; chop the vegetables into small pieces.
• Dressing too early: The salad can lose some of its fresh texture; dress it shortly before serving.
• Over-salting: Olives and tuna may already be salty; taste the dressing and salad before adding more.

How to store

Keep the salad covered in the fridge and eat it within 2 days. Stir before serving; this cold salad is best eaten chilled rather than reheated.

Frequently asked questions