Chicken Lentil Recession Salad (Printable Version)

A budget-friendly cold salad combining tender chicken, lentils, and crisp vegetables for a wholesome start.

# Components:

→ Proteins

01 - 2 cups cooked chicken breast, shredded or diced (about 10.5 oz)
02 - 1 cup dried brown or green lentils (about 7 oz) or 2½ cups cooked lentils

→ Vegetables

03 - 1 cup cherry tomatoes, halved
04 - 1 cup cucumber, diced
05 - ½ cup red onion, finely diced
06 - ½ cup carrot, grated
07 - ¼ cup fresh parsley, chopped

→ Dressing

08 - 4 tbsp extra virgin olive oil
09 - 2 tbsp lemon juice
10 - 1 tbsp Dijon mustard
11 - 1 garlic clove, minced
12 - ½ tsp salt
13 - ¼ tsp black pepper

→ Optional Add-Ins

14 - ¼ cup crumbled feta cheese
15 - ¼ cup toasted sunflower seeds

# Directions:

01 - Rinse lentils under cold water. Place in a saucepan, cover with water, and bring to a boil. Reduce heat and simmer for 20 to 25 minutes until lentils are tender but retain shape. Drain and set aside to cool.
02 - In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and black pepper until emulsified.
03 - In a large mixing bowl, combine the cooked lentils, chicken, cherry tomatoes, cucumber, red onion, carrot, and parsley. Toss gently to unify flavors.
04 - Pour the dressing over the salad mixture and toss carefully to coat all ingredients evenly.
05 - If desired, sprinkle crumbled feta cheese and toasted sunflower seeds over the salad.
06 - Refrigerate the salad for at least 30 minutes to develop flavors before serving.

# Expert Tips:

01 -
  • It feels expensive but costs almost nothing, especially if you use what you already have.
  • The lentils and chicken keep you full for hours without feeling heavy or sluggish.
  • You can make it ahead and it actually gets better in the fridge overnight.
  • Every bite has texture, from the tender lentils to the snap of cucumber and tomato.
02 -
  • Don't overcook the lentils or they'll turn to mush and the salad will lose its texture.
  • Let everything cool completely before mixing or the heat will wilt the parsley and make the salad soggy.
  • The salad tastes even better the next day after the dressing has soaked into the lentils and chicken.
03 -
  • Toast the sunflower seeds in a dry pan for one minute, it makes them taste richer and adds a deeper crunch.
  • If you're using rotisserie chicken, pull the meat while it's still warm so it shreds easily and stays moist.
  • Rinse the red onion under cold water for 30 seconds to take the edge off without losing the bite.
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