Green Lentil Walnut Salad

A fiber-rich, gut-friendly green lentil walnut salad for daily meals

88%

Match for Gut Health

This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.

Coming soon: personalization based on your profile and/or your gut microbiome test results.

Recipe description

Green Lentil Walnut Salad is a balanced, fiber-rich dish designed for easy everyday meals. It combines protein-packed green lentils with crunchy walnuts, delivering a mix of soluble and insoluble fiber and polyphenols that support diverse gut microbes. The simple preparation fits into busy days and helps build steady eating habits while pairing well with other plant-forward sides. This salad encourages a gentle, mindful approach to digestion by adding plant diversity, nourishing gut-friendly bacteria, and supporting routine fiber intake without sacrificing flavor.

Green Lentil Walnut Salad
Prep 15 min Cook 20 min Easy

Why this recipe fits you

  • Rich in fiber from lentils, walnuts, and vegetables.
  • Includes diverse plant ingredients supporting gut microbial diversity.
  • Balanced with plant-based protein and healthy fats for steady energy.

Gut Health Score

🌿 Fiber diversity
85
🍇 Polyphenol density
78
🧬 Diversity support
82
🛡️ Inflammation support
80
🫧 Fermentation support
10
⚖️ Blood sugar stability
78

Ingredients

2 servings
green lentils 150 gram
walnuts 50 gram
cucumber 1 piece
red onion 0.5 piece
olive oil 2 tablespoon
lemon juice 1 tablespoon
Drop, salt 0.5 teaspoon
Drop, salt
pepper 0.25 teaspoon
parsley 15 gram

Instructions

1

Rinse the green lentils under cold water and cook them in boiling water for about 20-25 minutes until tender. Drain and allow to cool.

2

Chop the walnuts, cucumber, red onion, and parsley.

3

In a large bowl, combine the cooked lentils, chopped vegetables, and walnuts.

4

Drizzle with olive oil and lemon juice, then season with salt and pepper. Mix gently to combine.

5

Serve fresh or chill in the refrigerator for about 30 minutes before serving.

Nutrition

380 kcal Calories
14 g Protein
42 g Carbohydrates
12 g Fiber
4 g Sugar
16 g Fat
2 g Saturated fat
0.9 g Salt

FAQ

What are the main ingredients and their benefits?
Green lentils provide protein and fiber; walnuts add healthy fats and crunch; together they offer a mix of soluble and insoluble fiber and polyphenols that can support gut microbes.
Is this salad suitable for vegan/vegetarian and gluten-free diets?
Yes—it's plant-based; lentils and walnuts are naturally gluten-free, but check dressings or add-ins for gluten-containing ingredients.
How should I prepare the lentils for this salad?
Rinse them, cook until tender, drain and cool; canned lentils are a quick option; then mix with walnuts and other ingredients.
Can I customize with other nuts or vegetables?
Yes, swap walnuts for other nuts and add vegetables you like; varying plant fiber supports gut health.
How should I store leftovers?
Refrigerate in a covered container; best within 2–3 days; store dressing separately if possible to avoid sogginess.
Can I make this ahead for meal prep?
Yes—cook lentils in advance and assemble with nuts and veggies; keep the dressing separate until serving.
What dressing pairs well with this salad?
A light vinaigrette or lemon-olive oil dressing works well; keep it simple to let the lentils and walnuts shine.
Are there common allergens to watch for?
Walnuts are tree nuts; lentils can cause gas for some; check the dressing for added allergens and avoid if needed.
How can I adjust portions or calories?
To fit your needs, adjust the amount of lentils or nuts; add more vegetables for volume with fewer calories; protein content remains due to lentils.