Loaded Lentil Salad

Ingredients

• 1 can (425 g / 15 oz)chickpeas, drained and rinsed
• 17.6 oz (100 g; about 2 cups)*cooked lentils
• 75 g (½ cup)crumbled feta cheese
• 75 g (½ cup)diced celery
• about 55 g (½ cup)grated carrot or diced carrot
• about 35 g (¼ cup)diced green olives
• about 40 g (¼ cup)diced red onion
• about 30 g (¼ cup)dried cranberries
• about 30 g (¼ cup)chopped walnuts
• about 15 g (¼ cup)chopped fresh parsley or coriander
• to tastesalt and black pepper
• 80 ml (⅓ cup)extra-virgin olive oil
• 60 ml (¼ cup)apple cider vinegar
• 60 g (¼ cup)tahini
• 1 teaspoonDijon mustard
• ½ teaspoonpure maple syrup or honey
• 1 teaspoontamari or soy sauce
• 1–2 clovesgarlic, minced or grated
• ½ teaspoonfresh thyme
• ½ teaspoonfresh rosemary, finely chopped

Instructions

1. 1

   Mix the dressing

   Put all the dressing ingredients in a large mixing bowl and whisk until combined. Add the chickpeas and lentils, then optionally mash them lightly to help the dressing coat the pulses.

2. 2

   Add the salad ingredients

   Stir in the celery, onion, green olives, carrot, feta, dried cranberries, walnuts and chopped parsley. Mix well, then season with salt and black pepper to taste.

3. 3

   Serve the salad

   Serve on its own or with crackers.

What is loaded lentil salad?

This American-style salad is a generous mix of pulses, vegetables, cheese, fruit and nuts, rather than a simple bowl of lentils. Its loaded approach makes it hearty enough to serve on its own and easy to take to a shared table.

The combination works through contrast: lentils and chickpeas bring substance, while crunchy vegetables, salty feta and olives, sweet cranberries and walnuts give each bite variety. A sharp tahini dressing ties those flavours together.

Nutrition and macros by portion

The nutrition label shows one serving as written: 594 calories, 19g protein, 49g carbs, 39g fat.

The lentils, chickpeas and dried cranberries provide most of the carbohydrates, while olive oil, tahini and walnuts contribute much of the fat. Lentils, chickpeas and feta contribute protein. To balance the plate, serve a portion with extra fresh vegetables or a simple green salad.

The dressing brings it together

Tahini: whisk it thoroughly with the oil, vinegar, mustard, sweetener, tamari, garlic and herbs so the dressing is as even as possible before adding the pulses.

Seasoning: feta, olives and tamari are already savoury, so add salt and pepper at the end and taste as you go.

Choose the right lentils

Cooked lentils: use lentils that hold their shape when stirred, rather than very soft ones that can turn the salad mushy. The ingredient listing gives conflicting lentil quantities: 17.6 oz and 100 g are not equivalent, so check the original recipe if the amount matters.

A little mashing is optional

Lightly mash: after coating the chickpeas and lentils, press some of them gently with a spoon or fork if you want the dressing to cling more closely. Keep plenty whole for a salad with distinct textures.

Keep it chunky: skip this step if you prefer a cleaner, more defined mix; the method describes mashing as optional.

Balance sweet, salty and crunchy

Sweet and salty: cranberries add sweetness against the feta, olives and tangy dressing. If your olives or cheese are particularly salty, taste before adding extra seasoning.

Crunch: celery, walnuts and raw carrot provide contrast to the soft pulses. Fold them in gently to avoid crushing the more delicate ingredients.

Serve it as a meal or a side

On its own: this substantial salad can be served as a vegetarian main. Crackers or chips make an easy accompaniment, as suggested in the recipe.

For a table: it also fits a potluck spread alongside other salads and simple sides. Keep it chilled if it will not be eaten straight away.

Recipe notes & tips

• Whisk the dressing until the tahini is evenly blended before adding the pulses.
• Drain and rinse the chickpeas well so excess canning liquid does not thin the dressing.
• Add salt gradually because the feta, olives and tamari already bring savoury flavour.
• Fold in the walnuts and parsley gently to keep their texture and freshness.
• Taste a spoonful before serving and adjust the pepper and salt if needed.

Variations

• Use coriander: swap it for the parsley for a different fresh herbal note.
• Choose honey: use it in place of the maple syrup if that is what you have.
• Swap the tamari: use soy sauce instead, as the recipe allows.
• Change the carrot cut: grate it for an even mix or dice it for more bite.
• Adjust the herbs: use the listed thyme and rosemary amounts, keeping the fresh flavours in balance.

Common mistakes to avoid

• Overmashing the pulses: press only a few lightly if you want some dressing to cling while keeping the salad textured.
• Adding salt too early: taste after mixing, since feta, olives and tamari are already salty.
• Using soft lentils: choose cooked lentils that hold their shape so the salad stays distinct.
• Skipping the dressing whisk: combine it thoroughly in the bowl before adding the chickpeas and lentils.
• Ignoring the lentil quantity discrepancy: the listing gives both 17.6 oz and 100 g, which do not match; verify the intended quantity if precision is important.

How to store

Store leftovers in a covered container in the fridge and eat within 3 days. Stir before serving; this salad is generally best chilled rather than reheated.

Frequently asked questions