Kale Lentil Salad with Roasted Vegetables 

This hearty lentil and kale salad is packed with nourishing ingredients, vibrant colors, and a perfect balance of flavors. The nutty green lentils and earthy kale provide a rich base, while the citrusy honey lemon dressing and caramelized roasted vegetables add brightness and sweetness. Finished with creamy feta and fresh cilantro, this salad is both satisfying and versatile.

This salad is a great example of how earthy flavors can shine when properly balanced. Kale and lentils both have a naturally deep, slightly bitter taste, but roasting the red onion and carrots brings out their sweetness, complementing the citrus-forward dressing. The honey, Dijon mustard, and fresh lemon zest in the dressing add a touch of brightness. Whether you're making this for a meal prep lunch, a hearty side dish, or a full dinner, this salad is filling, flexible, and packed with nutrition.

Ingredient Notes

Lentils:

Green, French lentils or black lentils are ideal for this salad because they hold their shape well and stay slightly firm after cooking. Red lentils are not recommended—they break down too easily and create a mushy texture. To cook, simmer 1 cup of lentils in 3 cups of water over medium heat (35-40 minutes for French lentils and 20-25 minutes for green/brown lentils) until tender but al dente. Drain lentils and rinse under cold water.

Kale:

Lacinato kale (also known as Tuscan kale or dinosaur kale) is ideal for this recipe because it has a softer texture than curly kale. Massaging the chopped kale with 2 tablespoons of lemon juice is crucial—it helps break down tough fibers, reduces bitterness, and makes the kale more tender and flavorful. I also recommend chopping the kale into smaller pieces for easier mixing and eating. 

Roasted Vegetables:

Carrots and red onion bring a natural sweetness to balance the kale and lentils. The red onion is particularly important—when roasted, it caramelizes beautifully, adding depth and complexity. Cherry tomatoes provide bursts of juiciness and acidity. You can swap the carrots for sweet potatoes, but keep the onion for its essential flavor.

Toppings:

Feta cheese adds a salty, creamy contrast to the hearty vegetables. If you prefer, swap it for goat cheese. Chopped pumpkin seeds or almonds can be added for extra crunch.

How to Make Lentil Kale Salad

Start by cooking 1 cup of green lentils in a large pot of heavily salted water over medium heat for  (or 20-25 for green lentils) minutes until tender. Drain and rinse under cold water.

In a large salad bowl, add 2 cups chopped kale and 2 tablespoons lemon juice. Massage the kale for 1-2 minutes until softened.

While the lentils cook, preheat the oven to 400°F (200°C). On a baking sheet, toss 4-6 peeled and thinly sliced carrots, 1 sliced red onion, and 1 cup halved cherry tomatoes with 2 tablespoons olive oil, ½ teaspoon cumin, ¼ teaspoon smoked paprika, ⅛ teaspoon cayenne, 1 teaspoon salt, and black pepper to taste. Roast for 25-30 minutes, stirring halfway.

To make the dressing, whisk together ½ cup olive oil, 6 tablespoons lemon juice, 1 tablespoon Dijon mustard, lemon zest, 2 tablespoons honey, 1 teaspoon salt, ¼ teaspoon red pepper flakes, and ¼ teaspoon fresh thyme in a small bowl or shake in a jar.

Add the cooked lentils and roasted vegetables to the kale, then toss with the dressing. Sprinkle with 3 oz crumbled feta and 4 tablespoons chopped cilantro before serving.

How to Serve Lentil Kale Salad

• As a main course- Serve as-is for a filling plant-based meal.
• With grilled protein- Pairs well with grilled chicken, salmon, or tofu.
• In in a wrap or pita with some hummus for a great way to have a fiber pack sandwich. 
• As a side dish- Complements roasted meats, grain bowls, or Mediterranean dishes.

Tips, Tricks, and Alterations

• Meal prep: Store in an airtight container for up to 4 days.
• Make it vegan: Swap feta for dairy-free cheese or omit it altogether.
• Add crunch: Try toasted pumpkin seeds, raw almonds, or sunflower seeds.
• Switch up the greens: Use baby spinach, Swiss chard, or a mix of fresh herbs for variety.
• Use different lentils: Black beluga lentils or French green lentils hold up well; avoid red lentils as they get too soft.

Recipe

Lentil and Kale Salad with Roasted Vegetables

This hearty lentil and kale salad is packed with nourishing ingredients, vibrant colors, and a perfect balance of flavors. The nutty green lentils and earthy kale provide a rich base, while the citrusy honey lemon dressing and caramelized roasted vegetables add brightness and sweetness. Finished with creamy feta and fresh cilantro, this salad is both satisfying and versatile.

Print Recipe Pin Recipe

Total Time 35 minutes mins

Course Main Course, Salad

Cuisine American

Ingredients

  

For the Salad:

• 1 cup green lentils
• 2 cups kale chopped
• 1 red onion sliced
• 4-6 carrots peeled and cut into thin strips
• 1 cup cherry tomatoes halved
• 2 tablespoons olive oil
• 3 oz feta cheese crumbled
• 4 tablespoons fresh cilantro chopped
• ½ teaspoon cumin
• ¼ teaspoon smoked paprika
• ⅛ teaspoon cayenne pepper
• 1 teaspoon salt
• Black pepper to taste

For the Honey Lemon Salad Dressing:

• ¼ cup extra virgin olive oil
• 3 tablespoons fresh lemon juice
• ½ tablespoon Dijon mustard
• Zest of 1 lemon
• 1 tablespoons honey
• ½ teaspoon salt
• ⅛ teaspoon red pepper flakes
• ⅛ teaspoon fresh thyme

Instructions

 

• Cook 1 cup green lentils in 3 cups of water over medium heat for 20-25 minutes until tender but al dente. Drain and rinse under cold water.
• Preheat oven to 400°F (200°C). Toss onion, carrots, and tomatoes with olive oil, cumin, smoked paprika, cayenne, salt, and black pepper. Roast for 25-30 minutes, stirring halfway.
• Massage 2 cups kale with 2 tablespoons lemon juice in a large salad bowl until softened.
• In a small bowl, whisk together olive oil, lemon juice, Dijon, lemon zest, honey, salt, red pepper flakes, and thyme for the dressing.
• Add the lentils and roasted veggies to the kale. Toss with dressing, then top with feta and cilantro.
• Storage: Refrigerate for up to 4 days. Add dressing just before serving for best texture.

Notes

 

Make Ahead:

The lentils and roasted vegetables can be cooked and stored in the fridge for up to four days, and the kale can be washed, massaged with lemon juice, and stored in a separate container. The dressing can also be made ahead of time and stored in the fridge for up to a week. When it's time to eat, simply toss the kale with the lentils and roasted vegetables, and drizzle with the dressing. The salad can be served cold or at room temperature, making it a convenient and satisfying meal for busy weekdays or on-the-go lunches. By prepping the elements ahead of time, you can save time and ensure that you have a nutritious and flavorful meal at your fingertips whenever you need it.

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