Kale and lentil salad, tossed with beets, cucumber, red onion, and creamy tahini dressing with maple and Dijon, is easy to make, hearty, and satisfying. It's naturally vegan, gluten-free, and made with no added oil.
If you're looking for a simple ingredient salad that pops and, at the same time, won't break the bank with special ingredients, let me introduce you to this gem. We're talking protein-packed lentils, cooked or canned, cooked beets, fiber-filled kale.
And the dressing? My newest favorite - tahini maple with Dijon mustard dressing. It has the perfect balance of sweet and zesty flavor and takes minutes to make.
Table of Contents
Why You'll Love This Recipe
- Clean eating that's nut-free, gluten-free, and made with no added oil.
- A meal prep star that gets better over time.
- Perfect for a healthy dinner, lunch, and easy to transport for potlucks or desk lunches.
Ingredients and Substitutions
- Lentils. I love the peppery flavor of green lentils, although brown lentils are a great substitute. For a firmer lentil texture, try French (Puy) lentils or black lentils. If you're using canned or jarred lentils, use 3 cups (2 cans).
- Beets. I used vacuum-sealed beets because they are inexpensive and convenient. You can also roast beets like I did for my orange and beet salad. I don't recommend pickled beets because they can overwhelm the flavor of the salad.
- Kale. Sturdy kale holds up over time and won't wilt under the dressing. If you substitute with a sturdy lettuce like romaine or fresh spinach, plan for a same-day salad.
- Tahini. Look for tahini that isn't processed with added oil (yes, that's a thing) or toast sesame seeds, grab a blender, and make fresh tahini at home. The best substitute is sunflower seed butter.
Please see the recipe card at the bottom of this post for the complete list of ingredients, measurements, and instructions.
Recipe Variations
- Spice it up by adding red pepper flakes or a pinch of cayenne pepper to the dressing.
- If you're not into tahini dressings, try my super-quick oil-free maple mustard dressing.
- No beets? Try diced roasted carrots or give this salad an autumn feel with diced and roasted sweet potatoes or squash.
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Step-by-Step Instructions
Cook the lentils in water with salt and a bay leaf. Skip the step if you're using canned lentils.
Take 5 minutes and mix the dressing in a small bowl.
Add half the dressing to the kale and gently massage it. This is the magic that softens kale, and it takes all of a minute.
Mix in the remaining salad ingredients, including the lentils, and the remaining dressing.
Pro Tips
- Don't overcook the lentils. They should be al dente - tender but retaining their shape. As soon as they are done, drain them and rinse them in cold water to stop the cooking process.
- For the best texture, massage kale in something acidic (like the lemon in the tahini dressing).
- Chop the kale, beets, onions, and cucumber into bite-sized pieces so the salad is easy to scoop up with the lentils.
Serving Ideas
I like serving this salad with spicy baked falafel or chickpea quinoa patties. This salad is naturally satisfying, but a side of sweet potato flatbread, homemade oil-free pita bread, or vegan jalapeno biscuits is always a welcome addition.
Frequently Asked Questions
I don't recommend using red lentils in salads because they tend to become mushy and lose their shape after cooking.
Leftover kale lentil salad with dressing will last 3-4 days. Store it in the refrigerator in an airtight container.
To ensure the crispiest salad, if making ahead, store the dressing separately and add it right before serving. This will keep the cucumber and other veggies from becoming too soft.
Yes. Date paste is a great natural sweetener you can easily make by blending soaked dates with a bit of water. You can also omit the sweetener, resulting in a classic lemon tahini dressing flavor.
Jarred or canned lentils will retain their shape slightly firmer than cooked, making them a good and convenient option.
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👩🏻🍳 Recipe
Kale and Lentil Salad with Tahini Dressing
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Ingredients
- 1 cup green lentils - (see notes 1 & 2)
- 4 cups water
- 1 medium bay leaf
- ½ teaspoon salt
- 4 cups kale - chopped
- 3 small beets - cooked and diced (see note 3)
- 1 small red onion - chopped
- 1 medium cucumber - deseeded and diced
- ¼ cup tahini
- ⅓ cup lemon juice
- 1 tablespoon maple syrup - (use date paste as a substitute)
- 2 teaspoon Dijon mustard
- 1 clove garlic - minced or pressed
- 2 tablespoons water
Instructions
- Add the lentils to a medium pot along with 4 cups of water, 1 bay leaf, and ½ teaspoon salt. Bring the ingredients to a boil, then reduce the heat to a simmer. Cover the pot and simmer for 15 - 20 minutes until the lentils are tender. Check the lentils often, adding more water as needed. The lentiils should be tender, not mushy.
- When the lentils are done, drain and rinse them to stop the cooking process. Remove the bay leaf. Set them aside to cool while you finish the salad.
- To make the dressing, combine the tahini, lemon juice, maple syrup, Dijon mustard, and garlic in a small bowl.
- Chop the kale and add it to a bowl with half of the dressing. Gently massage the dressing into the kale to soften it.
- Add the lentils, beets, onions, cucumber, and the remaining dressing. Mix well.
Notes
- Use 3 cups of canned or jarred lentils, drained or rinsed.
- I used green lentils for this recipe, but you can also use French lentils (Puy lentils) or black (Beluga) lentils. I don’t recommend red lentils because they get too mushy after cooking.
- I used a package of pre-cooked beets for this recipe. You can also boil or roast your own. Avoid pickled beets as they will overwhelm the flavor of the salad.
- The lentils can be cooked and stored for several days ahead. Or assemble the salad and add the dressing right before serving.
- Store leftover salad in an airtight container in the refrigerator for 3 days.
Nutrition
Nutritional information is an estimation only.
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