Chicken Lentil Recession Salad (Print View)

A nutritious cold salad combining tender chicken, lentils, and fresh vegetables with zesty dressing.

# What You'll Need:

→ Proteins

01 - 2 cups cooked chicken breast, shredded or diced (approximately 10.5 oz)
02 - 1 cup dried brown or green lentils (about 7.1 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 tablespoons extra virgin olive oil
09 - 2 tablespoons lemon juice
10 - 1 tablespoon Dijon mustard
11 - 1 garlic clove, minced
12 - ½ teaspoon salt
13 - ¼ teaspoon black pepper

→ Optional Add-Ins

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

# Step-by-Step Directions:

01 - Rinse lentils under cold water. Place them in a saucepan, cover with water, bring to a boil, then reduce heat and simmer for 20 to 25 minutes until tender but still firm. Drain and allow to cool.
02 - Whisk together olive oil, lemon juice, Dijon mustard, minced garlic, salt, and pepper in a small bowl until fully combined.
03 - In a large mixing bowl, combine the cooled lentils, cooked chicken, cherry tomatoes, cucumber, red onion, carrot, and parsley.
04 - Pour the dressing over the salad mixture and toss gently to evenly coat all ingredients.
05 - If desired, sprinkle crumbled feta cheese and toasted sunflower seeds over the salad.
06 - Refrigerate the salad for at least 30 minutes to allow flavors to meld and serve chilled.

# Expert Suggestions:

01 -
  • It tastes even better the next day when flavors have gotten to know each other.
  • One bowl feeds four people and costs less than takeout.
  • High in fiber and protein, so you stay satisfied long after lunch ends.
02 -
  • Don't skip cooling the lentils—a warm salad dressing breaks down vegetables and makes everything mushy instead of crisp.
  • The mustard is essential because it brings richness to a simple vinaigrette and keeps the olive oil from tasting flat.
03 -
  • Toast your own sunflower seeds in a dry skillet for two minutes if they're raw—they become nutty and crisp, a detail that elevates the whole dish.
  • Make the dressing while the lentils cook so nothing feels rushed, and always taste the salad before serving because lentils and vegetables vary in how much seasoning they need.
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