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By Stephanie McKercher, MS, RDN

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June 7, 2016 By Stephanie McKercher, RDN

Walnut Lentil Salad with Creamy Walnut Herb Dressing

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Warm Lentil Salad with Creamy Walnut Herb Dressing - We Heart Walnuts Recipe Contest

By posting this recipe I’m entering a contest sponsored by the California Walnut Commission and am eligible to win prizes associated with the contest.  I was not compensated for my time.

I have just the thing for those late spring afternoons and evenings when you just want to curl up with something comforting and nourishing.

I just really like walnuts.  I mean, really, what’s not to like?  For starters, walnuts are one of the most versatile ingredients in my pantry.  I incorporated them in two completely different ways within this salad recipe alone.

First, roughly chopped and stirred directly into the salad, and second, ground with fresh herbs, olive oil, and apple cider vinegar to create a creamy homemade salad dressing in just about two minutes flat.

(Thanks, walnuts!)

Warm Lentil Salad with Creamy Walnut Herb Dressing - We Heart Walnuts Recipe Contest

But walnuts aren’t only versatile in the way that they can be prepared in a number of different ways, they’re also multifaceted in their ability to add flavor and texture when combined with other (coincidentally nutritious) whole foods.

In other words, nuts are good for way more than just healthy snacking.

Warm Lentil Salad with Creamy Walnut Herb Dressing - We Heart Walnuts Recipe Contest

My favorite walnut pairing is with anything from the pulse family – i.e. beans, peas, chickpeas, and/or lentils.  I had the hardest time deciding which to use.  Happily, I eventually realized that nobody was limiting me to just one pulse here…so, walnuts and lentils and peas it is.

(P.S. Walnut and chickpea lovers, this one’s for you.)

Besides the pulses, I’m also a big proponent of adding some mushrooms into the mix.  You’ll get some added earthiness and umami flavor that tastes so good with walnuts.  Really, what could be more satisfying than crunching into a earthy/umami walnut flavor bomb?

Warm Lentil Salad with Creamy Walnut Herb Dressing - We Heart Walnuts Recipe Contest

Walnuts have it all: fats, protein, and fiber.  That’s the sort of balance that lends itself to meals and snacks with real staying power.

Walnuts are also one of the best plant-based sources of essential omega-3 fatty acids, found in (vegan) alpha-linolenic acid (ALA) form.  Omega-3’s have been studied for their potential benefits for cardiovascular health, brain health and mood, and inflammatory conditions like rheumatoid arthritis.  They’re also essential, meaning that your body can’t make them, so they have to come from your food  (Especially if you’re vegan or not eating a lot of fish, you should be on the lookout for omega-3-rich plant foods like walnuts.)

Thankfully, between the taste, texture, and nutrition, incorporating more walnuts into meals is a no-brainer for all of us.

Warm Lentil Salad with Creamy Walnut Herb Dressing - We Heart Walnuts Recipe Contest

Serving notes:

Serve this salad warm, room temperature or chilled.  This can be prepared ahead of time and stored in the fridge.

My husband and I also had fun adding some additional toppings as we ate up leftovers from recipe testing and shooting – his favorite was a sprinkle of African hot pepper (just the right kick) and mine was a sprinkle of dried cranberries.  (Its like stuffing!)

Warm Lentil Salad with Creamy Walnut Herb Dressing - We Heart Walnuts Recipe Contest

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Walnut Lentil Salad with Creamy Walnut Herb Dressing
Prep Time
5 mins
Cook Time
30 mins
Total Time
35 mins
 
Crunchy walnuts are featured in this comforting warm salad that combines the omega-3 rich nut alongside spring vegetables and a deliciously creamy walnut herb dressing.
Course: entree, Salad
Cuisine: gluten-free, grain-free, Spring, vegan
Servings: 4
Author: Stephanie McKercher, RDN
Ingredients
  • Salad:
  • 1 cup dry lentils rinsed
  • 2 cups mushroom broth or water
  • 2 tbsp grapeseed oil
  • 1/2 onion diced
  • 1 cup frozen green peas
  • 1 cup chopped mushrooms I used maitake
  • 1 cup walnuts roughly chopped
  • 1 green onion chopped
  • Dressing:
  • 1/4 cup extra virgin olive oil
  • 2 tbsp apple cider vinegar
  • 1/4 cup walnuts
  • 3 cloves garlic
  • 2 tbsp packed fresh parsley
  • 2 tbsp packed fresh basil
  • salt and pepper
Instructions
  1. Add lentils and broth/water to a saucepan and bring to a rapid summer before reducing heat to low. Allow to cook until lentils are tender, adding additional water if needed, 20-30 minutes.
  2. In the meantime, heat oil in skillet over medium-high heat. Add onion and cook until translucent, about 5 minutes. Add peas and mushrooms and cook until warm and tender, about 5 minutes. Transfer to large mixing bowl and set aside.
  3. Add dressing ingredients to food processor and process until smooth. Add olive oil gradually as needed to reach desired consistency.
  4. Add dressing, cooked lentils, walnuts, and green onion to mixing bowl with vegetables. Toss until well combined and enjoy. Serve warm, room temperature, or chilled.

How do you incorporate walnuts into your favorite meals?

[Tweet “I heart @cawalnuts in this Lentil Salad w/ Creamy Walnut Herb Dressing!”]

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Reader Interactions

Comments

  1. Rebecca @ Strength and Sunshine says

    June 7, 2016 at 1:59 pm

    Yum! You’ve nailed all the bases in this hearty meal! Protein, fats, veggies…so good!
    Rebecca @ Strength and Sunshine recently posted…What To Avoid With A Fish Allergy

    Reply
    • Steph | The Grateful Grazer says

      June 10, 2016 at 6:15 am

      Thanks so much Rebecca! It’s definitely super balanced and nourishing! 🙂

      Reply
  2. Cindy's Recipes and Writings says

    June 7, 2016 at 4:45 pm

    I love that you can serve this warm or cold!
    Cindy’s Recipes and Writings recently posted…Walnut Chickpea Mushroom Burgers #WeHeartWalnuts! #TheRecipeReDux #ad

    Reply
    • Steph | The Grateful Grazer says

      June 10, 2016 at 6:16 am

      Thanks Cindy! I can’t decide which way I like it better, actually! 🙂

      Reply
  3. Courtney says

    June 9, 2016 at 7:49 pm

    Oh, this looks fantastic– and that dressing sounds to-die-for! 🙂

    Reply
    • Steph | The Grateful Grazer says

      June 10, 2016 at 6:16 am

      Thanks so much Courtney! The dressing will definitely be on repeat here in my home! 🙂

      Reply

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STEPHANIE McKERCHER, MS, RDN
REGISTERED DIETITIAN
RECIPE DEVELOPER
DENVER, COLORADO
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