This lentil and pomegranate salad is a healthy and delicious dish that is perfect for any occasion and can be made entirely with store bought ingredients with virtually no prep.
For this zingy, earthy salad, you'll need fresh pomegranate seeds, cooked puy lentils, pickled beetroot, feta cheese, fresh mint and a simple dressing of olive oil, pomegranate molasses and lemon juice.
This dish is high in protein and fibre, low in fat, and full of antioxidants and vitamins, so it's a great option for a healthy lunch or dinner.
This recipe uses precooked lentils as they're so convenient to pick up in a pouch or pack from the supermarket, but you can easily cook some from scratch until tender in about half an hour on the stove.
One you have your cooked and cooled lentils, it's really just a case of mixing them with the other ingredients. You don't even have to make the dressing separately!
I love this salad because it is so flavourful and filling. The pomegranate adds tartness to the dish, while the feta cheese and lentils provide a salty and earthy flavour. The fresh mint lends some freshness, which is balanced out by the sweetness of the pomegranate molasses and the acidity of the lemon juice.
This lentil and pomegranate salad is also very versatile. You can add more or less of any ingredient to suit your taste. For example, if you don't like mint, you can leave it out. Or, if you want a little more sweetness, you can add some honey to the dressing.
If you can't get hold of pomegranate molasses, no problem! Just use half the quantity of honey and then adjust to taste, adding more lemon juice if you want a little more acidity.
This salad is a great way to get your daily dose of vitamins and minerals. It is also a perfect dish to bring to parties because it can be made ahead of time and served at room temperature.
So, if you are looking for a healthy and delicious dish to serve at your next event, look no further than this lentil and pomegranate salad!
Here's the full recipe, complete with step-by-step photographs to guide you through the process.
Ingredients
- 500 g (1.1 lb) cooked puy lentils
- 200 g (7.1 oz) chopped pickled beetroot
- 80 g (2.8 oz) pomegranate seeds
- 5 g (0.2 oz) mint leaves shredded
- 2 tbsp olive oil
- 2 tbsp pomegranate molasses
- 1 tbsp lemon juice half a lemon
- salt and black pepper
- 100 g (3.5 oz) soft goats cheese crumbled
Instructions
Put the cold, cooked lentils in a large bowl.
Add the beetroot, pomegranate seeds and shredded mint.
Now add the olive oil, pomegranate molasses, lemon juice and a good pinch of salt and pepper.
Mix together.
Spoon into bowls.
Top with crumbled goats cheese.
Enjoy!
Pointers, tricks and troubleshooting tips for the perfect Lentil and pomegranate salad
Is Lentil and pomegranate salad easy to make?
This lentil and pomegranate salad is a healthy and delicious dish that is perfect for any occasion. Best of all, you can make this salad entirely with store-bought ingredients, with virtually no prep required. Simply mix together all of the ingredients in a bowl, and enjoy!
Will I need any special equipment to make Lentil and pomegranate salad?
No, you should be able to find everything you need in your kitchen already. All you need is a mixing bowl and spoon, and some weighing scales or measuring spoons to get the quantities right.
What is pomegranate molasses?
Pomegranate molasses is a sticky, sweet and sour syrup made from pomegranates. You should be able to find it in the international aisle of your supermarket.
It's often used as a salad dressing, so you may find it with balsamic vinegar drizzle and similar sauces.
Don't worry if you can't find any pomegranate molasses in-store, you'll be able to find it on Amazon.
Where do I buy pomegranates?
You should be able to find pomegranates in most large supermarkets. If you can't find it, you could try a Middle Eastern grocery store.
Which kind of lentils should I use for this salad?
I used Puy lentils for this recipe. Puy lentils are small, dark green lentils that hold their shape well. You could also use brown or red lentils, but they may go mushy if overcooked.
Can I use canned lentils for this recipe?
Yes, you can use canned lentils. Just make sure to rinse them before using them, as the water they come in can have a chalky flavour to it.
Is this Lentil and pomegranate salad suitable for vegetarians?
Yes, this dish is suitable for vegetarians.
However, some kinds of cheese aren't suitable for vegetarians, so be sure to check the label before you add it to the salad.
Make sure that you double-check all of your ingredients labels to ensure that they are vegan. Also, don't forget to check anything extra that you intend to serve with your recipe.
Is this Lentil and pomegranate salad suitable for vegans?
You can make this dish is also suitable for vegans by skipping the goats' cheese. If you still want something creamy with the salad you could use vegan soft cheese or even some marinated silken tofu.
Animal-derived products can be used to thicken, colour or flavour sweet and savoury food, so it sneaks into the most surprising ingredients!
So always make sure that you double-check all of your ingredients labels to ensure that they are vegan. Also, don't forget to check anything extra that you intend to serve with your recipe.
Is Lentil and pomegranate salad gluten-free?
Yes, this lentil and pomegranate salad is gluten-free.
Double-check all of your ingredients labels to make sure that they are gluten-free. Don't forget to check anything extra that you intend to serve with the recipe.
Is Lentil and pomegranate salad keto-friendly?
This lentil and pomegranate salad is fairly keto-friendly. However, while lentils are packed full of protein they also contain carbohydrates. So you're best off swapping the lentils for a more keto-friendly bean or legume.
Make sure that you double-check all of your ingredients labels to ensure that they are keto-friendly. Also, don't forget to check anything extra that you intend to serve with the recipe.
Is Lentil and pomegranate salad healthy?
This lentil and pomegranate salad is a healthy dish. Lentils are a good source of protein and fibre, while pomegranates are full of antioxidants.
However, this dish does contain some fat from olive oil and goat's cheese. If you're looking for a healthier option you could try using a lower-fat cheese or skipping it altogether. You could also use a lighter oil, such as avocado oil.
What are the health benefits of lentil and pomegranate salad?
Lentils are a great source of protein, fibre, and iron, making them a healthy and filling addition to any meal. Pomegranate seeds are also rich in antioxidants and vitamins, making this salad a nutritious option.
Goats cheese is a good source of protein and calcium, both of which are essential for bones and teeth. It is also lower in lactose than other types of cheese, making it easier to digest.
Is Lentil and pomegranate salad safe to eat while pregnant?
Yes, this lentil and pomegranate salad is safe to eat while pregnant. However, as with any dish, it's always best to check with your healthcare provider before you eat it.
Make sure that all of your ingredients are in good condition and that you prepare this meal safely and hygienically.
A Mummy Too does not offer medical advice. Please seek help from a medical professional if you need further information or have any concerns.
Is this Lentil and pomegranate salad suitable for babies and toddlers?
This lentil and pomegranate salad is not suitable for babies and toddlers. Lentils can be a choking hazard for young children, so it's best to avoid them altogether.
You could try making a pureed version of this recipe for your baby or toddler. Just omit the lentils and replace them with an extra vegetable, such as carrots or peas.
As always, check with your healthcare provider before you give your baby or toddler any new food.
A Mummy Too does not give medical advice. If you have any questions or concerns please speak to a health professional.
The NHS has some fantastic resources on their website on what to feed babies and young children.
Is this Lentil and pomegranate salad suitable for people with diabetes?
This lentil and pomegranate salad should be perfectly suitable for people with diabetes.
However, as with any dish, it's always best to check with your healthcare provider before you eat it.
Make sure that all of your ingredients are in good condition and that you prepare this meal safely and hygienically.
A Mummy Too does not offer medical advice. Please seek help from a medical professional if you need further information or have any concerns.
What can I serve with Lentil and pomegranate salad?
This lentil and pomegranate salad is a complete meal in itself. However, if you're looking for something to go with it, you could try:
- Roasted vegetables like peppers, courgette, onion and carrot.
- A green salad with a lemon dressing to contrast the earthy beetroot.
- Baked or pan-fried fish.
- Grilled chicken.
- Crispy roasted potatoes, seasoned with za'atar.
- Crusty bread goes with anything!
How should I serve Lentil and pomegranate salad?
This lentil and pomegranate salad is best served cold, straight from the fridge. Top with extra crumbled goat's cheese and nuts for an extra special touch. Enjoy as-is, or with some crusty bread on the side.
What are the leftovers like?
- Leftover lentil and pomegranate salad can be stored in an airtight container in the fridge for up to 3 days. The salad will still be delicious, although the goat's cheese may not be as fresh tasting.
Can I use fresh lentils instead of cooked lentils?
Yes, you can use either cooked or fresh lentils for this recipe. If you are using fresh lentils, you will need to cook them before adding them to the salad.
How do I cook lentils?
There are many different ways to cook lentils, but the simplest way is to just boil them in water until they are soft. You can find cooking instructions on the packet of your lentils.
Some kinds of lentils need pre-soaking. So make sure you pick up a packet that doesn't need soaking overnight unless you have the time to soak them.
How should I store Lentil and pomegranate salad?
You can store your lentil and pomegranate salad can in the fridge for up to 3 days. Make sure you keep it in an airtight container or in a bowl wrapped tightly in cling film.
How long will Lentil and pomegranate salad keep?
This lentil and pomegranate salad will keep in the fridge for up to 3 days. Make sure you store it in an airtight container or in a bowl wrapped tightly in cling film.
Can I leave Lentil and pomegranate salad out on the counter?
No, you shouldn't leave this lentil and pomegranate salad out on the counter. Lentils are a food that can spoil quickly, so it's best to keep them in the fridge until you're ready to eat them.
If you do accidentally leave the salad out, check it carefully for signs of spoilage before eating it.
Can I keep Lentil and pomegranate salad in the refrigerator?
Yes, this lentil and pomegranate salad can be stored in the fridge for up to 3 days. Make sure you keep it in an airtight container or in a bowl wrapped tightly in cling film.
Can I freeze Lentil and pomegranate salad?
Technically yes, this lentil and pomegranate salad can be frozen. However, the texture of the lentils will change after being frozen and they may not be as pleasant to eat.
If you do decide to freeze this salad, make sure you use it within 3 months.
Thaw the salad in the fridge overnight before eating.
What is the best way to defrost Lentil and pomegranate salad?
The best way to defrost this lentil and pomegranate salad is to place it in the fridge in an airtight container and leave it overnight.
How can I make Lentil and pomegranate salad more interesting?
Oi! What are you trying to say about my recipe? (Just kidding!)
If you're looking for ways to make this lentil and pomegranate salad more interesting, you could try:
- Add some chopped herbs, such as parsley or mint.
- Swapping the lentils for beans like kidney beans or black beans.
- Adding some diced vegetables, such as carrots, celery or peppers.
- Mixing in some grilled chicken or salmon.
- Adding a dollop of yoghurt or tahini.
- Sprinkle over some toasted nuts or seeds.
- Drizzle with flavoured oil, such as chilli oil or garlic oil.
- Sprinkling over some toasted nuts or seeds. Sesame, hemp or pumpkin seeds would all work well.
Can I make this Lentil and pomegranate salad in a different quantity?
Yes, you can easily make this lentil and pomegranate salad in different quantities.
This salad recipe makes 6 servings. So to change the number of servings, divide the quantities of ingredients by 6 then multiply them by the number of servings you want to make.
Can I make Lentil and pomegranate salad in a stand mixer such as a KitchenAid or Kenwood Mixer or a food processor?
Unless your stand mixer has a salad tossing attachment - no! Just mix your salad ingredients by hand in a bowl and it will be just as easy as using a mechanical helper.
Why did my Lentil and pomegranate salad turn out bland?
If your lentil and pomegranate salad has turned out bland, it might be because:
- You didn't add enough dressing or seasoning- add a bit more until the salad is seasoned to your liking. If you used extra lentils or large beans instead, you'll need to add some extra seasoning.
- If you used lentils, perhaps they were undercooked or overcooked - make sure you cook them until they're just tender. Or when you cooked the lentils, you didn't add enough salt - lentils can be quite bland, so make sure you season them well.
- The lentils you used were past their best - lentils don't keep for very long, so make sure you use them within a few days of buying them.
How can I make sure my Lentil and pomegranate salad turn out perfectly?
There are a few tips you can follow to make sure your lentil and pomegranate salad turns out perfectly:
- Use fresh pomegranate seeds - they will add a lovely sweetness and crunch to the salad.
- If you're using pre-cooked shop-bought lentils in a pouch make sure you buy an unseasoned kind. You don't want to end up with an accidentally BBQ flavoured lentil salad!
- Add plenty of dressing - lentils can be quite dry, so make sure you add enough dressing to keep them moist.
- Season well - as mentioned before, lentils can be quite bland. So make sure you season the salad with salt and pepper to taste.
- Use good quality lentils - lentils don't keep for very long so if you're using tinned or packet lentils which have been open for a while they won't be at their best.
Why did my Lentil and pomegranate salad turn out wet/soft/dense?
If your lentil and pomegranate salad has turned out wet, soft or dense it might be because:
- You used tinned lentils instead of fresh ones - tinned lentils are cooked and can make the salad quite mushy.
- You didn't drain the lentils properly - even if you're using fresh lentils,
Where do lentils come from?
Lentils are a type of pulse, which is an edible seed that grows in a pod. The lentil plant is an annual plant that belongs to the legume family, which also includes beans and peas.
Lentils are thought to have originated in central Asia and the Middle East, and they've been eaten for thousands of years. They were one of the first crops to be domesticated, and they're mentioned in the Bible and in ancient Greek and Roman texts.
Lentils are a very versatile ingredient, and they're used in cuisines all over the world. In India, lentils are often used to make dal, a type of soup or stew. In Middle Eastern cuisine, lentils are used to make dishes such as koshari and mujadara. And in Italian cuisine, lentils are often used in soups and salads.
Lentils are a great source of protein, fibre, vitamins and minerals. They're also low in fat and calories, making them healthy and nutritious food.
Print this lentil and pomegranate salad recipe
Lentil and Pomegranate Salad Recipe
Ingredients
- 500 g (1.1 lb) cooked puy lentils
- 200 g (7.1 oz) chopped pickled beetroot
- 80 g (2.8 oz) pomegranate seeds
- 5 g (0.2 oz) mint leaves shredded
- 2 tbsp olive oil
- 2 tbsp pomegranate molasses
- 1 tbsp lemon juice half a lemon
- salt and black pepper
- 100 g (3.5 oz) soft goats cheese crumbled
Instructions
- Put the cold, cooked lentils in a large bowl.
- Add the beetroot, pomegranate seeds and shredded mint, followed by the the olive oil, pomegranate molasses, lemon juice and a good pinch of salt and pepper. Mix together.
- Spoon the salad into bowls, top with crumbled goats cheese and enjoy.
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