vegan arugula lentil salad with cumin toasted pine nuts oven-roasted tomatoes and avocado

Arugula Lentil Salad with Cumin Toasted Pine Nuts {Vegan}

Meredith 2:01 pm

This arugula lentil salad with is a nutritional powerhouse.  Made with oven roasted tomatoes, avocado and cumin toasted pine nuts, this salad is a delicious combination of chewy, creamy and crunchy textures and sweet, salty and tangy flavors.  Delicious and yet filling this hearty lentil arugula salad makes a great lunch or light dinner.

vegan arugula lentil salad with cumin toasted pine nuts, oven roasted tomatoes, and avocados

I often make the main components of this arugula lentil salad ahead of time.  I roast the tomatoes while also roasting veggies for another meal (like my family’s favorite hidden-veggie chili).  The lentils can be cooked multiple days in advance and stored in the refrigerator.  And I try to always have some Lemon Tahini Salad Dressing in my refrigerator to add to a quick lunch or dinner salad.

This recipe serves 4 to 6 people.

Arugula Lentil Salad Recipe

5 from 13 votes
vegan arugula lentil salad with cumin toasted pine nuts oven-roasted tomatoes and avocado
Arugula Lentil Salad with Cumin Toasted Pine Nuts and Creamy Lemon Tahini Dressing {Vegan}
Prep Time
15 mins
Cook Time
1 hr
Total Time
1 hr 15 mins
 

This protein packed vegan salad is packed with delicious flavors and textures!  Chewy lentils, crunchy toasted pine nuts, sweet oven roasted tomatoes, creamy avocado, and peppery arugula topped with a tangy lemon tahini dressing.

Course: Salad
Cuisine: American
Keyword: healthy arugula lentil salad recipe, how to make an avocado rose, vegan
Servings: 6 people
Calories: 266 kcal
Ingredients
  • 6 cups Arugula baby, washed (4 oz)
  • 1/4 cup French green lentils uncooked or 1 cup cooked
  • 1 pint Tomatoes * cherry or grape
  • 2 tbsp Avocado oil olive oil can also be used
  • 1/4 cup Pine nuts
  • 2 tsp Cumin seed whole
  • 2 Avocados medium size, diced or sliced
  • 2 tbsp Tahini
  • 2 tbsp Lemon juice
  • 2 tbsp Water
  • 1/4 tsp Sea salt plus more to taste
Instructions
Cook Lentils
  1. Simmer lentils in 4 cups water until they are tender and have absorbed most of the water, about 20 to 25 minutes

  2. Drain any excess water after lentils have cooked, and cool to room temperature or refrigerate until needed

Oven Roasted Tomatoes
  1. Preheat oven to 350 degrees F

  2. Cut tomatoes in half and toss with 1 tbsp avocado oil.  Place on parchment paper lined roasting sheet, cut side up

  3. Lightly sprinkle tomatoes with sea salt and place in oven 

  4. Roast for 1 hr and then let cool to room temperature.  If not using immediately, roasted tomatoes can be stored in the refrigerator for up to 3 days

Cumin Toasted Pine Nuts
  1. Combine whole cumin seed, pine nuts, and 1 tbsp avocado oil in a small frying pan or cast iron pan

  2. Toast over medium high heat for 2 to 3 minutes until cumin is fragrant and pine nuts are starting to brown lightly

  3. Remove from heat and let cool to room temperature

Prepare Lemon Tahini Dressing
  1. Whisk together tahini, lemon juice, 2 tablespoons water, and 1/4 teaspoon sea salt in a medium size bowl.  Set aside or refrigerate until needed

Assemble the Salad
  1. Add washed arugula to salad bowl, top with cooked lentils and oven roasted tomatoes

  2. Dice or slice avocado and add to salad

  3. Sprinkle cumin toasted pine nuts on top of salad and drizzle with with Lemon Tahini Dressing.  Toss salad and serve

*Note: Tomatoes consistently test positive for pesticide residues, including organophosphate pesticides.  That is why I choose to buy organic or pesticide free tomatoes.  Read more about pesticides and produce.

Why this Arugula Lentil Salad is a nutritional powerhouse:

1. Arugula is a cruciferous vegetable

Did you know that arugula is cruciferous vegetable?  Yes!  Arugula is in the same veggie family as broccoli, kale, Brussels sprouts, and cauliflower.  So make sure you keep this nutritious green veggie in your salad-making rotation.  Baby arugula has a milder flavor than full grown arugula, which can taste peppery.

2. Lentils and Avocados are good sources of fiber1

3. Lentils, arugula and avocados are good sources of potassium2

4. The healthy fats in this salad will help you absorb more of the fat soluble vitamins in the vegetables

First of all, yes, avocado, tahini, pine nuts and olive oil are all healthy sources of fat, and some fats are now considered part of a healthy diet.  Did you know that your body needs fat to help the absorb fat-soluble vitamins found in vegetables?  And research has shown that there is a proportional relationship between the amount of fat included in a salad and the amount of vitamins absorbed.

Tested and delicious substitutions:

  • Oil-packed sun-dried tomatoes are a delicious substitution for oven roasted tomatoes if you are short on time (use about ~ 1/2 cup)
  • Pre-cooked lentils are available at Trader Joe’s and can be used in place of the French lentils (there will be a slight compromise in texture and flavor, but the salad is still delicious)
  • Sprouted lentils can be used in place of cooked lentils and add a delicious, crunchy texture.  I like adding uncooked sprouted lentils, though you can quickly steam them if you like.

Pin recipe for later:

vegan roasted tomato arugula lentil salad with creamy lemon tahini dressing

References:

  1. Food Sources of Fiber, 2015 – 2020 Dietary Guidelines for Americans, Appendix 13 (link)
  2. Food Sources of Potassium, 2015 – 2020 Dietary Guidelines for Americans, Appendix 10 (link)

26 Comments

  1. Love all the avocado roses. Such a pretty way to add healthy fats in a salad. Plus pine nuts are my favorite bc they remind me of Siberia/ where i was born and raised . Thank you!

    • Oh thank you Tatiana! This is definitely one of my favorite, filling salads. Pine nuts are delicious, how nice to have them linked to childhood memories!

  2. This looks delicious!! Your avocado roses are so pretty! I need to practice mine!

  3. I love arugula so much. I had a few years after I was pregnant where I had a huge aversion to it, but now I’m back in full-force arugula love, so this recipe has come at the perfect time!

  4. Perfect for my meatless Mondays! Those avocado rosettes and simply divine!

    • Thanks Leslie! This is definitely a very filling salad… I often enjoy it as a stand-alone meatless meal!

  5. Beautifully presented salad and that tahini dressing is to die for.

    • Thank you Yvonne! This is definitely one of my favorite salads… it is great as a stand-alone meal, or as a part of a more elaborate dinner.

  6. You had me at cumin toasted pine nuts! I’m also a big fan of having salad components made ahead. Your avocado rosettes are pretty impressive, too!

    • Thank you Cathy! The avocado rosettes are functional too… less exposure to air and slower avocado browning! Though, in a time crunch, I usually just chop up the avocado and toss it in the salad right before serving.

  7. I always think of pine nuts with basil, but I love the idea of mixing them with cumin! One of my favorite flavors!

    • Thanks Lindsey! Cumin is definitely a staple seasoning in our house. BTW – the cumin toasted pine nuts are also an AMAZING hummus topping!

  8. my neighbor passed some green lentils tome, and I have been wondering what to do with them!! Nice!

  9. Oh my but that looks delicious!!!

  10. What a nutritious salad! Love all the gorgeous colors.

  11. Could this salad be MORE STUNNING?? I don’t think so! This is gorgeous!! That avocado!!

  12. Such a pretty salad, and full of so much goodness! Thank you for the nice lunch change up!

  13. I love those avocado roses! I need to learn to do that!

  14. What a gorgeous salad! I’ve never tried adding lentils to my salad before.

    • Thank you Raia! I love adding lentils to salad. They are such a nutritious legume. They are especially delicious when added to salads slightly warm (at least when it is cold outside).

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