Simple Lentils And Arugula Salad

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By admin
March 11, 2024

 It can be hard to have your kids or even adults eat healthier. I know it is hard to walk into a grocery store, see all these greens in the product section, and need help figuring out what to do with them. One of my favorite greens is Arugula. I can eat Arugula with just a little olive oil and seasoning. My family, on the other hand, cannot. But they love to eat this simple lentils and Arugula salad. I was thrilled when they started requesting it more often. Personally I love it with blackened salmon or chicken breast.  

Combining Arugula and lentils in the same dish can create a nutrient-dense and flavorful meal with several health benefits. Here are some advantages of including both Arugula and lentils in your diet:

1.    Rich in Protein: Lentils are an excellent source of plant-based protein, while Arugula contributes additional protein, albeit in smaller amounts. Combining these two ingredients can enhance the overall protein content of your meal, making it a satisfying option for vegetarians and vegans.

2.    Fiber Boost: Both Arugula and lentils are high in dietary fiber. Fiber promotes healthy digestion, helps regulate blood sugar levels, and contributes to a feeling of fullness, which can aid in weight management.

3.    Vitamins and Minerals: Arugula is rich in vitamins A, C, and K, while lentils provide essential minerals like iron, potassium, and folate. This combination ensures diverse nutrients, supporting overall health and well-being.

4.    Low in Calories: Arugula is low in calories, and when combined with lentils, which are also relatively low in calories, you can create a satisfying and nutritious meal without a high-calorie count. This can be beneficial for those looking to manage their weight.

5.    Antioxidant Properties: Arugula and lentils contain antioxidants that help neutralize free radicals in the body, potentially reducing inflammation and supporting overall cellular health.

6.    Blood Sugar Regulation: The fiber content in lentils and the low glycemic index of Arugula may contribute to better blood sugar regulation. This can be particularly advantageous for individuals with diabetes or those concerned about maintaining stable blood sugar levels.

7.    Heart Health: Lentils are known for their heart-healthy properties, as they are low in saturated fat and cholesterol. Arugula, with its potential to reduce inflammation and provide cardiovascular-supportive nutrients, complements lentils in promoting heart health.

8.    Versatility in Cooking: Arugula and lentils can be easily incorporated into various dishes, such as salads, soups, stews, and wraps. Their versatility allows you to create diverse, flavorful, and nutritious meals.

9.    Balanced Macronutrients: Together, Arugula and lentils provide a balance of carbohydrates, protein, and healthy fats. This macronutrient balance contributes to sustained energy levels and satiety.

Simple Lentils And Arugula Salad

Simple Lentils And Arugula Salad

This lentil salad with arugula makes a great lunch or light dinner! Toss with Red Wine Vineger, lentils, baby Arugula, and olive oil.
Servings 4 people
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes


  • 1 large bowl
  • measuring spoons


  • 1 cup dried lentils cook as the label directs.
  • 1 TBSP Olive Oil
  • 1 TBSP Red Wine Vineger
  • 1 cup Baby Arugula can add more if desired. add more Olive oil and red wine vinegar to taste
  • Salt and pepper to taste


  • Cook Lentils as label directs it. You can add onion or garlic in water for more flavor.
  • Take cooked Lentils and add to large bowl.
  • Add Baby Arugula, olive oil, red wine vinegar, salt and pepper and mix
  • Once mixed it is ready for serving


Course: Salad
Cuisine: American
Keyword: Lentils And Arugula Salad

When preparing this simple lentils and Arugula salad, consider adding other colorful vegetables, herbs, and a variety of spices to enhance the meal’s flavor and nutritional profile. This combination can contribute to a well-rounded, plant-based diet that supports overall health.

More salad recipes to try click here


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