lentils

Oven Baked Kitchari (one pot dhal and rice)

September 21, 2026 | Budget Friendly, 30 Minute Meals, Make-ahead Meals, Freezable Meals, Vegetarian, Members only

This oven baked kitchari is comfort food at its most nourishing. Inspired by the traditional Ayurvedic combination of rice and lentils, this one-pot meal is warming, grounding and deeply satisfying. Gently spiced and packed with vegetables, it’s the kind of meal that feels soothing to the digestive system while still delivering plenty of flavour. Baking…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

Claim your discount now!

Already a member? Log in here

Yoghurt Curried Lentil Salad

May 27, 2024 | Vegetarian, Members only, Salads, Side dishes

This Yoghurt Curried Lentil Salad is such a beautiful combination of flavours and a seriously nourishing, protein rich vegetarian salad or side. It’s quick and easy to make with most of the preparation happening while the sweet potato is roasting. The result is a tasty combination of lentils and veggies, with crunchy nuts, creamy, spiced…

Claim your discount now!

Already a member? Log in here

Mushroom Walnut Bolognese

May 13, 2024 | Make-ahead Meals, Pasta and Noodles, Freezable Meals, Vegetarian, Members only

This Mushroom Walnut Bolognese is a nutrient-dense, plant-powered meal that my family loves. It is perfect for vegetarians or vegans but all the meat-eaters that have eaten this love it too! It’s loaded with onion, celery, mushrooms, carrots, zucchini and tomato, with the walnuts, miso and Worcestershire sauce providing the savoury umami flavour. Your body…

Claim your discount now!

Already a member? Log in here

Vegan Lentil Loaf

February 19, 2024 | Budget Friendly, Make-ahead Meals, Vegetarian, Members only

This vegan lentil loaf is a member’s request to make a nut-free, super budget friendly savoury loaf. Lentils, mushrooms, vegetables, herbs and spices are the foundational ingredients here, providing valuable nutrition, fibre and most importantly, flavour! This lentil loaf is great sliced and served with veggies or salad, or can also be sliced and used…

Claim your discount now!

Already a member? Log in here

Lentil Beetroot Nourish Bowl

July 3, 2023 | Budget Friendly, 30 Minute Meals, Make-ahead Meals, Vegetarian, Healthy Lunchbox, Members only, Salads

This delicious Lentil Beetroot Nourish Bowl is a perfect combination of earthy lentils and the sweet flavours of beetroot. Packed with wholesome ingredients and bursting with flavour, this nourishing creation promises to satisfy both your hunger and your health goals. Loaded with essential nutrients, vitamins, and antioxidants, this bowl is a testament to the power…

Claim your discount now!

Already a member? Log in here

Mushroom Lentil Pies

January 16, 2023 | Budget Friendly, Make-ahead Meals, Freezable Meals, Vegetarian, Members only

These Mushroom Lentil Pies are a delicious protein rich, plant based pie. Despite being meat free, the combination of lentils and mushrooms gives it a distinctly meaty flavour. I love making these in individual ramekins, however one large pie works perfectly well too with no difference in cook time. Health benefits This recipe offers a…

Claim your discount now!

Already a member? Log in here

Lemony Red Lentil Soup

April 1, 2020 | Budget Friendly, 30 Minute Meals, Make-ahead Meals, Freezable Meals, Vegetarian, Soups, Members only

This delicious, Lemony Red Lentil Soup is super easy to make from basic pantry staples. It’s one of my go-to recipes when I can’t be bothered cooking because it’s so quick and simple whilst tasting divine. If you love the flavour of lemon, you are going to love this soup! Health benefits This soup is…

Claim your discount now!

Already a member? Log in here

Quick Pantry Lentil Soup

March 23, 2020 | Budget Friendly, 30 Minute Meals, Vegetarian, Soups

Sometimes we have to rely on our pantry stores to whip a meal up quickly. This Quick Pantry Lentil Soup is one of my go to meals (along my my Quick and Easy Dhal). I pretty much always have the ingredients in my pantry and it has saved me many times when I’ve been caught short on time and ingredients. Whether you’re looking for a quick lunch or a cozy dinner, this soup delivers a healthy, filling option perfect for any day of the week. It’s quick and easy to make and is a warming, nourishing bowl of plant based goodness.

Health benefits

This soup is packed with plant-based protein and fibre from lentils, making it an excellent choice for supporting digestion and maintaining steady energy levels. The spices like cumin, turmeric, and ginger not only enhance the flavour but also offer anti-inflammatory benefits. Plus, the addition of leafy greens like spinach boosts the nutrient content with essential vitamins and minerals.

Ingredients

This lentil soup recipe uses simple ingredients like extra virgin olive oil, garlic, onions, carrots, celery, and a blend of aromatic spices such as cumin, coriander, and turmeric. Tinned tomatoes and lentils provide texture, while the broth ties it all together. A dollop of full-fat natural yogurt completes the dish for a creamy finish.

How to make this quick pantry lentil soup

Sauté the garlic, onions, celery, carrots, and spices in olive oil, then add the tomato paste, tomatoes, lentils, and broth. Let everything simmer for 20 minutes before adding the spinach, which wilts quickly into the soup. For the Thermomix, chop and cook the ingredients in stages before simmering the soup.

Serving suggestions and how to store

Serve the soup in bowls topped with a dollop of yogurt for a creamy finish. It’s perfect for a quick lunch or dinner and pairs nicely with crusty bread. Store leftovers in an airtight container in the fridge for up to 3 days or freeze for later use. To reheat, simply warm on the stove over low heat until hot.

Vary this quick pantry lentil soup to suit your dietary needs

This soup is highly versatile. For a garlic-free version, simply use garlic oil or omit it altogether. You can also swap the yogurt for coconut yogurt to make it dairy-free (and vegan) or skip it entirely. For those who can’t tolerate onions, replace them with fennel or leave them out and still enjoy a delicious meal.

For more delicious, easy to make healthy soup recipes, click HERE.

This Quick Pantry Lentil Soup has basic ingredients found in your pantry, this delicious & nutritious soup will easily become a staple meal.

Print Recipe

4.92 from 23 votes

Quick Pantry Lentil Soup

This Quick Pantry Lentil Soup has basic ingredients found in your pantry, this delicious and nutritious soup will easily become one of your go to meals.

Prep Time10

Cook Time20

Course: Main Course

Servings:

Author: Georgia Harding

Ingredients

2 tbsp extra virgin olive oil – extra virgin
4 clove/s garlic – minced
1 onion/s – diced
1 stick/s celery – finely chopped
1 carrot/s – diced
2 tsp ground cumin
2 tsp ground coriander
2 tsp ground ginger
2 tsp garam masala
½ tsp ground turmeric
1 tbsp tomato paste
400 g diced tinned tomatoes
800 g can brown lentils – (or any lentil of your choice) rinsed, drained
500 ml stock or broth – your choice of chicken or vegetable
½ tsp sea salt – or to taste
50 g baby spinach – or kale or silverbeet
200 g natural, Greek or coconut yoghurt – to serve

Instructions

In a medium size pot, add the olive oil, garlic, onion, celery, carrot and spices and saute for 4 minutes over a moderate heat.
Now add the tomato paste, tomatoes, lentils and broth or stock. If using homemade broth add an extra ½ tsp of sea salt. Bring to a simmer for 20 minutes.
Add in the spinach and stir for 1 minute until it wilts.

Thermomix

Start with chopping the garlic – 3 sec, speed 6.
Then add the onion and celery and chop, 4 seconds speed 5. You can add in the carrot here too, but I prefer to dice it.
Add the spices and olive oil and cook 4 minutes, 100, speed 1.
Now add the tomato paste, tomatoes, lentils and broth or stock. If using homemade broth add an extra ½ tsp of sea salt. Cook 20 minutes, 100, speed 2.

Serve

Divide between four bowls, and serve with a blob of yoghurt.

Store

Store in an airtight container in the fridge or freezer.

Make ahead

Re-heat in a pot over a low heat until just hot.

Notes

Onion-free

Leave out or replace with a small bulb of fennel.

Garlic-free

Leave out or replace with a tablespoon garlic oil.

Dairy-free

Leave of the yoghurt or replace with coconut yoghurt.

This is one of my go to meals in the cooler months. Love to receive your thoughts and comments too (if you could also rate this recipe I’d be extra appreciative).

Lemon Mustard Lentils Cauliflower Carrots & Kale

December 6, 2017 | Budget Friendly, Make-ahead Meals, Vegetarian, Side dishes

This Lemon Mustard Lentils Cauliflower Carrots & Kale dish is a delicious, nutrient-packed meal that’s perfect for any time of year. Whether you’re looking for a quick weeknight dinner or a satisfying side, this dish is both tasty and easy to prepare.

A satisfying meal for me is always about serving a variety of flavours and textures. Whilst I enjoy a good serving of protein, I love to load my plate with loads of plant derived goodness. This Lemon Mustard Lentils, Cauliflower, Carrots, Kale is a super tasty side or a nourishing vegan meal.

Health benefits

If you look closely at the diets of long living cultures around the world, the one thing they have in common is that they all include lots of vegetables in their diets as well as beans, pulses and legumes. Puy lentils are a brilliant source of protein, fibre and many phytochemicals that help to prevent disease. Combined with three veg, spices and olive oil, this really is a very nourishing dish.

If you’d like more inspiration for interesting ways to make veggies shine in all their deliciousness, take a look at my ebook Well Nourished Sides and Salads. It’s just $9.95 and full of goodness that the whole family will love. Click HERE to find out more.

Ingredients

This recipe includes wholesome ingredients like roasted cauliflower, carrots, Puy lentils, and kale, complemented by a mustard marinade made from mustard seeds, extra virgin olive oil, honey, and lemon zest. The dressing is made with fresh lemon juice and garlic, creating a zesty and delicious finish.

How to make this healthy salad

To make this dish, start by preparing the mustard marinade and tossing the cauliflower and carrots in it before roasting until tender and golden. While the vegetables are cooking, prepare the lemon dressing by combining all ingredients in a jar. Toss the cooked lentils and kale with the dressing, then add the roasted vegetables once they’re ready. Serve immediately or store in the fridge for later use.

Serving suggestions and how to store

Serve this Lemon Mustard Lentils, Cauliflower, Carrots & Kale dish as a standalone meal or as a vibrant side to complement any protein. It’s perfect for meal prep, and you can store any leftovers in an airtight container in the fridge for up to a few days. Allow the dish to come to room temperature before serving if you’ve made it ahead.

Vary this to suit your dietary needs

This recipe is easily adaptable to suit various dietary preferences. For a legume-free option, simply swap the lentils for quinoa, rice, or buckwheat. If you need a garlic-free version, replace the garlic in the dressing with a pinch of chilli powder and ground cumin for a warming, spiced twist.

For more easy, delicious and healthy salad recipes, click HERE.

This Lemon Mustard Lentils, Cauliflower, Carrots Kale is a delicious side or vegan meal. A nourishing addition to any healthy dinner table.

Print Recipe

4.84 from 6 votes

Lemon Mustard Lentils, Cauliflower, Carrots and Kale

This delicious vegetarian meal or side is a super nourishing addition to any dinner table.

Prep Time15

Cook Time40

Total Time55

Course: Main Course, Side Dish

Servings:

Author: Georgia Harding

Ingredients

400 g cauliflower (approx. half head)
400 g Dutch carrots - peeled & trimmed to leave 2cm stem
1½ cups cooked Puy lentils (see legume-free below)
1 bunch/s kale - leaves stripped off the stems & torn

Mustard marinade

1 tbsp mustard seeds
2 tbsp extra virgin olive oil - extra virgin
1 tbsp honey (or maple syrup for vegan)
1 lemon/s - zest

Dressing

4 tbsp extra virgin olive oil - extra virgin
1 lemon/s (large) juice and zest
1 tsp sea salt - or to taste
ground black pepper - to taste
1 clove/s garlic - crushed

Instructions

Preheat the oven to 180°C/350°F (fan-forced).
Make the marinade by grinding the mustard seeds using a mortar and pestle (or high speed blender) until the seeds are almost ground. Add the remaining marinade ingredients and mix until combined.
Break the cauliflower into florets and add to a bowl with the carrots. Add the mustard marinade and combine thoroughly so that all the vegetables are coated.
Spread the vegetables out on a baking tray in a single layer and roast for 40 mins, or until the vegetables are tender and just beginning to brown.
Meanwhile, make the dressing. Place all of the ingredients into a jar and shake to combine.
Place the cooked lentils and kale in a serving dish. Pour the dressing over the lentils and kale and toss well. Sit at room temperature whilst the vegetables continue to cook.
When the vegetables are ready, toss them through the lentils/ kale and serve immediately.
You can also make this ahead. Store in the fridge and allow to come down to room temperature prior to serving.

Store

Store in an airtight container in the fridge.

Notes

Legume-free

Replace the lentils with quinoa, rice or buckwheat.

Garlic-free

Replace the garlic with a pinch chilli powder and ground cumin.

I'd love to hear how you enjoy this recipe. Post a comment below and let me know (or even just give it a star rating).

Puy Lentil Salad

September 10, 2013 | Budget Friendly, Vegetarian, Salads

This Puy Lentil Salad is a simple yet satisfying dish that’s perfect for a light lunch or a hearty side. Made with protein-packed lentils, fresh herbs, and a tangy lemon dressing, it’s a delicious way to enjoy healthy, whole foods. Plus, it comes together in no time, making it an ideal choice for busy days.

Why is it so good?

The puy lentils (also called french green lentils) are a great pantry staple as they have a long shelf life, don’t need to be soaked (though I still do, even if just for a few hours) and cook quickly in a pot of water. They are a great source of fibre and vegetarian source of protein. They have an impressive mineral content including iron. Combined with the seeds, they form a ‘complete’ protein source. The parsley and tomatoes contain antioxidants and health giving plant chemicals. The lemon and lemon zest enhance immune health and the olive oil assists in the absorption of fat-soluble vitamins.

Ingredients

This salad features earthy Puy lentils, juicy cherry tomatoes, fresh parsley, and crunchy toasted sunflower seeds, all brought together with a crumbled feta topping. The zesty dressing made from lemon juice, olive oil, and a splash of red wine vinegar adds the perfect tangy kick.

How to make Puy Lentil Salad

Making this Lentil Salad recipe is quick and easy! Cook the lentils in a saucepan until they are tender, then simply toss them with the sliced red onion, halved cherry tomatoes, parsley leaves, and toasted sunflower seeds. Crumble the feta on top, then mix up the lemon vinaigrette and drizzle it over the salad. Give everything a good toss, and you’re ready to serve.

Serving suggestions and how to store

Serve this French lentil salad as a side dish with grilled meats or as a vegetarian main course. It also makes a great packed lunch—just store it in an airtight container in the fridge, and it will stay fresh for a few days. For the best flavour, wait to add the dressing until just before serving if you’re making it ahead.

Vary this to suit your dietary needs

This salad is easy to adapt to different dietary needs. For a dairy-free or vegan version, skip the feta and try adding some toasted cashews or a vegan cheese instead. If you’re not a fan of onions, thinly sliced radishes make a great alternative. And to make it more substantial, mix in a can of tuna for a quick, protein-rich meal. You can also add in extra veggies like cucumber, celery, kale, spinach, basil or grated carrot.

Print Recipe

5 from 2 votes

Puy Lentil Salad

This simple Puy Lentil salad is fibre rich, delicious and a substantial side or meal.

Prep Time10

Total Time10

Course: Salad

Servings:

Ingredients

200 g puy (French) lentils (cooked**to yield approx. 2 cups)
1 red onion/s -halved and sliced
10 cherry tomatoes -halved
1 bunch/s flat-leaf parsley -leaves picked
30 g sunflower seeds (¼ cup) toasted
100 g feta cheese -crumbled

Dressing

1 lemon/s -zest and juice
60 ml extra virgin olive oil -extra virgin (¼ cup)
1 tbsp red wine vinegar (or chardonnay vinegar)
Sea salt and freshly ground black pepper -to taste

Instructions

Combine all ingredients in a salad bowl. Mix the dressing together in a jar or small bowl. Pour over the lentil mix and toss well to coat.
Leftovers will keep in an airtight container, refrigerated for a few days.
Cook your lentils (link to cooking instructions below)**

Store

Store in an airtight container in the fridge.

Notes

Dairy-free and vegan

Leave out the feta. You might like to substitute with raw or toasted cashew nuts or a vegan cheese.

Onion-free

Replace the onion with 5 thinly sliced radish.

More substantial

I love a can of tuna mixed through leftovers for a fast, healthy lunch.

**Cooking instructions for the lentils HERE.

For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’- where vegetables become the hero of the dish! It’s great value at just $9.95, click HERE to take a look.

You can post a comment or question below!

Quick and Easy Dhal Recipe

July 30, 2013 | Budget Friendly, 30 Minute Meals, Make-ahead Meals, Freezable Meals, Vegetarian

This Quick and Easy Dhal recipe is a nourishing meat free meal. I personally try to have regular meat free meals and this gluten-free dhal is nutritious and filling. It’s also great for a last minute meal as I always have the ingredients in the pantry. It’s often my backstop when I forget to take meat from the freezer or if the day escapes me. Serve it with rice or quinoa and a big leafy salad, or some steamed vegetables and you have a perfectly balanced, protein rich vegetarian meal.

Health benefits

The red lentils are full of fibre, many beneficial plant nutrients and offer a vegetarian form of protein, the almond meal completes it (as does serving it with rice or quinoa). The garlic, ginger and various spices are great digestives, anti-inflammatory, anti-oxidant and immune supportive. The coconut milk is also wonderful for your immune system, read more about it here.

Ingredients in this easy dhal recipe

You’ll need red split lentils, broth, coconut milk, a mix of spices like cumin, coriander, turmeric, mustard seeds and garam masala, and some fresh veggies like carrot and zucchini. Don’t forget the garlic, ginger, and a squeeze of fresh lime (or lemon juice) to brighten everything up!

How to make a quick and easy dhal

Sauté your onion, garlic, ginger, and spices in a large pan on the stovetop until fragrant, then toss in the grated veggies, lentils, broth and coconut milk. Let it simmer at a medium heat for about 20 minutes until the lentils are tender and the flavours come together. Finish with fresh coriander (cilantro), lime juice and a good pinch of sea salt (salt really brings out the flavour) and you’ve got yourself a delicious, hearty meal. If you have a Thermomix, we’ve also included the thermomix method too.

Serving suggestions and how to store

This dhal is perfect served over brown rice, basmati rice, quinoa, or cauliflower rice. Or with a side of naan bread is delicious too. You can also enjoy leftovers on toast for a quick breakfast. Store it in an airtight container in the fridge for up to 3 days or freeze for up to 3 months. I often double this recipe to make a big batch to freeze so I can have a night off cooking in the future.

Vary this easy dhal recipe to suit your dietary needs

To keep it vegan, use coconut oil, coconut milk and choose vegetable broth. If you’re avoiding nuts, just leave out the almond meal. For dairy-free choose coconut oil rather than ghee. Want to add more veggies? Go ahead—pumpkin, spinach, or cauliflower would be great here!

Get a glimpse of the more of the amazing recipes we offer? DOWNLOAD YOUR FREE EBOOK

Healthy, quick and easy dhal- This one pot easy dhal recipe is a traditional, very nutritious meal that the whole family will love. Its fast to make and a balanced vegetarian meal.

Print Recipe

5 from 40 votes

Quick and Easy Dhal Recipe

This quick and easy dhal is my go-to when I want a comforting, nourishing meal without too much fuss. It's packed with flavour, creamy coconut milk, and hearty lentils that come together in about 20 minutes. Perfect for busy nights or meal prep! It's one of my most popular recipes for good reason.

Prep Time10

Cook Time20

Total Time30

Course: Main Course

Cuisine: Indian

Servings:

Ingredients

2 tbsp butter, ghee or coconut oil
1 onion/s (large) peeled and diced
3 clove/s garlic - peeled and sliced or crushed
1 tbsp ginger root - peeled and finely grated
1 tsp cumin seeds
1 tsp ground cumin
1 tsp ground coriander
2 tsp garam masala
2 tsp mustard seeds
1 tsp ground turmeric
1 carrot/s (large) grated
1 zucchini/s - grated
350 g roma tomatoe/s - roughly chopped or 1 can of tinned tomatoes
200 g split red lentils - dried (1 cup)
400 ml canned coconut milk - or cream (the cream gives a richer, creamier consistency)
350 ml chicken broth or stock - or vegetable stock or water
3 tbsp almond meal
chilli flakes -to taste
Sea salt and freshly ground black pepper - to taste (the salt really brings out the flavour a lot here)
1 lime/s - juice and zest to finish
1 bunch/s fresh coriander leaves - roughly chopped

Optional-

6 fresh curry leaves - optional but yummy

Serve

Rice, quinoa or cauliflower rice (to serve)

Instructions

In a medium sized pot, over a low to moderate heat, add the butter, ghee or coconut oil. Sauté the onion, garlic, ginger and spices for two minutes.
Now add the grated carrot, zucchini, tomatoes, lentils, coconut milk, stock or water and almond meal. Season well, stir and leave to simmer for 15 to 20 minutes until the lentils are cooked and most of the moisture is absorbed.
Finish with coriander leaves and lime. Season again if necessary (sea salt lift the flavours in this so make sure you add it) .
I always serve this with brown rice or quinoa and either fresh or dried chilli so the heat can be adjusted by each individual.

Thermomix method

Chop the garlic and ginger, 2 seconds, speed 5. Add the onion, carrot, and zucchini and chop 5-10 seconds speed 5.
Add the spices and a tablespoon of ghee or coconut oil and sauté 5 minutes, speed 2, temp 100.
Now add the tomatoes, lentils, coconut milk, stock or water and almond meal, a good pinch of sea salt and pepper, and cook 20 minutes, reverse speed 1, temp 100.

Serve

Serve with fresh lime and coriander leaves over rice, cauliflower rice or quinoa.
Its lovely on toast for breakfast (with or without an egg).

Make-ahead

Re-heat in a pot over a low heat until just hot.

Store

Airtight in the fridge or freezer. The flavour actually improves with time.
* a little extra cooking time might be needed if your lentils are not split.

Grab Bag Formula Method

If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
Place all the dhal ingredients (except the lime and fresh coriander) into the Grab Bag.
Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; that’s okay.
Place the lid on the pot, set your oven to 150°C/300°F (fan-forced) and cook for 2 hours.
Finish with coriander leaves and lime. Season again if necessary (sea salt lifts the flavours in this so make sure you add it).
** The Grab Bag Formula Short Course is available to purchase for just AU$46 HERE.
OR
If you are a full-access Well Nourished Family member, the course is included in your membership and you can access in the members portal - HERE.

Notes

Vegan

Choose coconut oil and coconut milk.

Coconut-free

Replace the coconut milk with full-fat natural yoghurt and choose ghee or butter.

Grain-free

Serve over a baked potato or sweet potato, cauliflower rice or quinoa.

Nut-free

Just leave the almond meal out.

Turn it into a soup

Add a little extra stock and blend to make a delicious Indian red lentil soup.

Make it meaty

You can use this as a curry base (sauce) and add any meat you like to this.

Make it go further

Add in a can of drained and rinsed chickpeas

More vegetables

You can also add extra vegetables. Pumpkin, sweet potato, peas, chopped celery, beans, cauliflower, and broccoli would work well. I also love a couple of handfuls of baby spinach added at the very end.

Breakfast

Leftovers are totally delicious on wholegrain toast for a protein rich breakfast.

Tip

A little natural yogurt or coconut cream on top of the dhal also often helps little ones adjust to the spiciness.
If you're serving it with rice, cook-up extra (2 cups) and make my Baked Brown Rice Pudding for a quick, healthy breakfast tomorrow.

Do you like a good dhal? This is based on a traditional dhal I learned to make in India. I'd love to hear how you like it!

LOVED THIS RECIPE? ENTER YOUR DETAILS TO GET YOUR FREE RECIPE BOOK WITH 5 SIMPLE DINNERS

Healthy Grain Salad

May 29, 2013 | Vegetarian, Salads

This Healthy Grain Salad is one of my favourite go-to recipes. It’s packed with a variety of grains, fresh vegetables, and a zesty dressing, making it both satisfying and nutritious. I often prepare this salad for lunch or as a side dish for dinner, and it’s always a hit with the family.

When entertaining a large group it can be prepared ahead of time, and just assembled at the last minute. It’s the perfect blend of nutty flavours and textures, and I love how versatile it is—great for using up whatever veggies I have on hand.

Health Benefits

This Healthy Grain Salad is packed with nutritious ingredients that offer a range of health benefits. Brown rice and puy lentils provide a solid base of whole grains and legumes, rich in fibre and protein which support digestive health and help keep you feeling full. The addition of pumpkin seeds, flaked almonds, and pine nuts adds healthy fats, which help maintain energy levels. Currants contribute natural sweetness and antioxidants, while capers and fresh herbs like coriander and parsley provide additional vitamins and minerals. The dressing, made with extra virgin olive oil and lemon juice, offers healthy fats and vitamin C, enhancing the salad’s overall nutritional profile. The yoghurt and tahini sauce adds a creamy element with a dose of protein and calcium, making this salad a well-rounded, nourishing meal. This recipe has about 21 grams of protein per serve.

Easy preparation steps

Making this Healthy Grain Salad is simple and straightforward. Start by cooking the grains and let them cool. While the grains are cooking, chop the vegetables and prepare the dressing by whisking together olive oil, lemon juice, Dijon mustard, salt and pepper. Combine the cooled grains, vegetables, and dressing in a large bowl and toss to coat. Let the salad sit for a few minutes to allow the flavours to meld together.

Customising your salad

This recipe is highly customisable, so feel free to mix and match ingredients based on what you have available. You can add protein such as grilled chicken, tofu, chickpeas or goat cheese to make it a complete meal. If you prefer a different dressing, try balsamic vinegar or apple cider vinegar for a tangy twist.

Personal experience with Healthy Grain Salad

I’ve found this salad to be incredibly versatile and satisfying, plus it does us as a side over two meals. My family loves it too, and I often prepare it for gatherings where it always receives compliments. It’s a great way to get a variety of nutrients while enjoying a tasty and satisfying meal.

Tip

If you plan on splitting it between meals, then leave some of the salad undressed and dress prior to serving. Though it’s not the end of the world to store it if it has been dressed – just the nuts and seeds loose a little of their crunch. It still tastes as good though.

Vary this to suit your dietary needs

Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a dairy-free option, skip the yoghurt tahini sauce or use a dairy-free yoghurt. To make it nut-free, leave out the almonds and pine nuts, and use extra seeds instead. You can also swap out the grains for quinoa or rice if you prefer!

Do you need more side and salad recipes?

For lots more sides and salad inspiration, take a look at my hugely popular ebook ‘Well Nourished Sides and Salads’– where vegetables become the hero of the dish! It’s great value at just $9.95, click HERE to take a look.

Healthy grain salad with quinoa, vegetables, and a tangy dressing—nutritious and filling.

Print Recipe

5 from 4 votes

Healthy Grain Salad

This Healthy Grain Salad is a delicious, filing salad that's great for entertaining and so delicious.

Prep Time15

Cook Time30

Total Time45

Course: Salad

Servings:

Ingredients

180 g brown rice (1 cup)
150 g puy (French) lentils (¾ cup)
1 red onion/s -peeled, halved and sliced
30 g pumpkin seeds (¼ cup) toasted
25 g flaked almonds (¼ cup) toasted
35 g pine nuts (¼ cup) toasted
45 g currants (½ cup)
3 tbsp capers -drained
1 bunch/s fresh coriander leaves -washed and picked off the stems
½ bunch/s fresh parsley leaves -finely chopped

Dressing

1 lemon/s -juice and zest one
3-4 tbsp extra virgin olive oil -extra virgin
Sea salt and freshly ground black pepper -to taste

Yoghurt and tahini sauce

250 g natural, Greek or coconut yoghurt (1 cup)
1 tbsp hulled tahini
1 tsp sea salt - or to taste

Instructions

Cook the rice and lentils (* cooking instructions here and here or follow the instructions on the packet).
Allow to cool and place in a salad bowl. Add the onion, nuts, seeds, currants, capers, coriander and parsley. Toss together until well combined.
For the dressing, mix the oil, lemon juice, and zest together well.
For the yoghurt sauce, mix the ingredients together in a small serving bowl or jug.
Prior to serving, dress the salad and toss well to coat the grains.
Serve with the yoghurt in a small side dish or jug.

Store

Store in an airtight container in the fridge.

Notes

More vegetables

Feel free to add extra vegetables such as grated carrot, slices of radish or cherry tomatoes would work well.

Dairy-free and vegan

Serve with hummus or sub the yoghurt for coconut yoghurt.

Grain-free

Substitute the rice with quinoa. I do this version often though I think the brown rice adds a nice crunchy texture.

Onion-free

Replace the onion with 5 sliced radish.

Legume-free

Substitute the lentils with quinoa.

Nut-free

Replace the pine nuts and almonds with sunflower and sesame seeds.

Make a meal of it

Add slices of lamb (I often make this when I have a little lamb left over from a roast, but not quite enough for a whole meal).
Also, add crumbled feta and mint leaves for a delicious Greek-inspired meal.
Add a fillet of grilled or barbecued salmon smeared with horseradish cream. The capers in the salad work really well with fish. Throw in a few dill leaves.
Add grilled chicken and slices of apple for a fresh, uplifting salad.

Make it go further

Add mixed leaves to the salad (spinach, rocket or lettuce) and a little more dressing.

*Rice and lentil cooking instructions here and here