Summer Lentil Salad with Sumac Yogurt Sauce

This summer lentil salad is served over a citrusy sumac yogurt spread. A refreshing light salad that can be served for lunch or dinner.

If you aren’t in love with lentils, you should be, respectfully. In the very least, they deserve a chance because they are just loaded with so much good for you nutrition. Like if it’s a nutrient I harp about, lentils probably have it. So if you need some more ways to enjoy lentils, here’s another!

Why You’ll Love This Summer Lentil Salad

• High in plant-based protein. Lentils are packed with 18 grams of protein per cup cooked. Serving this with some whole grains and protein packed yogurt makes this plant-based meal even more satisfying and filling.
• Great to make ahead of time. Meal prep and store the lentil salad and yogurt separately for easy to assemble meals throughout the week.
• Easy to customize to your needs. Use any of the alternatives listed below to help with modifying this meal to better suit your dietary needs. You’ll find tips for making this meal fully gluten-free and nut-free.

Key Ingredients and Substitutions

• Lentils: Use lentils that will best hold their shape. Smaller lentils are best like small brown lentils, black lentils or French lentils. If cooking from scratch, avoid over cooking them.
• Shallots: This is a milder onion variety. Feel free to swap and use red onions or yellow onions instead.
• Garlic: Use as much garlic as you like. I’m just sharing the amount that works for me in this specific dish.
• White Wine Vinegar: You can also use red wine vinegar as an alternative.
• Lemon: Use fresh so you can take advantage of using both the fresh juice and zest.
• Almonds: For a little crunch, I add in some chopped almonds. Feel free to swap with pumpkin seeds or sunflower seeds for an easy nut-free alternative.
• Yogurt: My preferred plant-based yogurts for added protein include Silk’s Unsweetened Soy yogurt and Kite Hill’s High Protein Almond Based Yogurt. While not high in protein, I also like using Forager Project since it is thicker in consistency. Use the brand you prefer best.
• Tahini: A good quality tahini is really important. It should be smooth and not be overly bitter in flavor.
• Sumac: This adds a bit of a citrusy zing. If you do not have access, feel free to leave it out or opt for a pinch of lemon pepper instead.
• Spices: Outside of sumac, I used some ground coriander and cumin seeds to add more flavor.
• Herbs: I used a combination of parsley and mint. You can change up the combination of herbs to your liking. Some examples include parsley and cilantro, basil and mint, or parsley and dill.
• Pita: For some added fiber, I often like to use whole grain pitas. Feel free to use the brand and type you prefer. You can also swap for some whole grain chips or a gluten-free pita cracker.

How to Make This Easy Summer Lentil Salad

Rinse the dry lentils then add to a medium saucepan with 2 cups of vegetable broth. Bring everything to a boil, then reduce the heat to a simmer and cover. Cook the lentils for 17-20 minutes, stirring the lentils occasionally until they are tender in texture. Drain off any excess liquid, then set aside to cool.

Prepare your yogurt sauce by combining the yogurt, tahini, garlic, lemon juice and zest, sumac and a generous pinch of salt. Whisk together until mostly smooth then taste and adjust salt to preference.

Place a medium sauté pan over medium low heat and add 1 tablespoon of oil to warm through. Once the oil is hot, add the cumin seeds and allow to bloom for 30-45 seconds until fragrant. Add the shallots and garlic with a pinch of salt and cook until the shallots have softened and the garlic is golden. Stir in the coriander and remaining lemon zest then remove from heat.

To a mixing bowl add the cooked lentils, the cooked shallot and garlic mix, almonds, raisins, parsley, mint, red wine vinegar and the juice of half a lemon. Toss the mixture together to fully combine then drizzle with the remaining 1/2 tablespoon of extra virgin olive oil and a pinch of salt. After mixing, adjust the seasonings to taste.

To assemble your plate, spread a generous amount of the yogurt sauce (I used about 2-3 heaping spoons) on your plate. Spread the mixture out evenly then top with the lentil salad and a sprinkle of the diced cucumbers. Warm some pita and use it to scoop up the mixture and enjoy.

Expert Tips

• Save time and use pre-cooked lentils. You can get pre-cooked lentils a few different ways. Try canned varieties of French lentils or beluga lentils. Some stores may also sell lentils that are pre-cooked and refrigerated like Trader Joe’s.
• For some extra protein, opt for a soy or protein boosted yogurt. Brands like Silk offer soy yogurts that typically have at least 6 grams of protein per serving. For a soy free option try Kite Hill’s Greek Style yogurt.
• Don’t over cook your lentils. Use smaller lentils like small brown lentils, French lentils or black lentils as they tend to hold their shape the best when cooked. Cooking them a few minutes shy of the recommended cooking time tends to help prevent them from being overly mushy.

Frequently Asked Questions

How to Serve

For an extra bump in fiber and protein, I like serving this lentil salad with some warm whole grain pita. To the same pan I cooked the shallots in, I’ll add the pita and warm it on both sides. You can cut the pita in half and stuff it or tear it into pieces to scoop up the lentil and yogurt mixture.

More Protein Packed Summer Meals

• Maple Lime Cold Noodle Salad
• Chopped Kale Salad with Sweet Chili Almond Dressing
• Mango Chickpea Salad
• Marinated Tofu Veggie Wrap
• High Protein Basil Edamame Toast

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★ Catherine

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