Lentil & Chicken Spring Salad

Last spring, I discovered this salad when I had leftover roasted chicken and a bag of lentils I did not know what to do with. The combination felt so fresh and satisfying that it has become my go to lunch whenever I want something nourishing but not heavy.

I made this for my sister last month when she was recovering from surgery and she kept asking for the recipe. Now she makes it weekly and says it is the only salad her husband actually gets excited about eating for dinner.

Ingredients

• Dry green or brown lentils: These hold their shape better than red lentils and provide a satisfying texture that complements the arugula
• Cooked roasted chicken: Use leftover rotisserie chicken or roast your own, the skinless version keeps things light while still delivering flavor
• Fresh arugula: The peppery bite cuts through the rich lentils and adds a vibrant freshness that makes each bite interesting
• Pickled red onions: These provide a bright acidic pop that transforms the entire salad
• Extra virgin olive oil: A quality olive oil makes the dressing feel luxurious and helps all the flavors come together
• Dijon mustard: This creates an emulsion that clings to every ingredient and adds that distinctive tang

Instructions

Cook the lentils until just tender:

Rinse your lentils thoroughly then simmer them in water for about 20 minutes, checking frequently because mushy lentils will ruin the texture of your salad

Whisk together the dressing:

Combine the olive oil, mustard, vinegar, honey, garlic, salt and pepper until the mixture thickens and turns cloudy

Combine all ingredients:

Toss the slightly cooled lentils with the chicken, arugula, pickled onions and any vegetables you are using in your largest bowl

Dress and serve immediately:

Pour the dressing over the salad and use tongs to gently fold everything together until evenly coated

Save

This recipe saved me during those busy weekday afternoons when I used to grab whatever was convenient. Now I actually look forward to lunch and feel fueled for the rest of my day.

Make It Your Own

Once you master the basic formula, feel free to swap in whatever vegetables look good at the market. The mustard dressing works beautifully with roasted vegetables, fresh herbs, or even fruit like apples or pears for a sweet twist.

Perfect Pairings

Crusty bread is ideal for soaking up any extra dressing at the bottom of the bowl. A crisp white wine like sauvignon blanc or a light beer also complement the tangy mustard and peppery arugula wonderfully.

Storage Solutions

This salad keeps well in the refrigerator for up to three days, though the arugula will soften over time. Store the dressing separately and toss just before serving for the freshest results.

• Add fresh arugula when repurposing leftovers
• The flavors actually develop and improve overnight
• Bring to room temperature before serving again

Save

Hope this salad brings as much brightness to your table as it has to mine over the past year.

Recipe FAQs

→ Can I prepare this salad ahead of time?

Yes, you can cook the lentils and chicken up to 2 days in advance and store them separately in the refrigerator. Keep the arugula and dressing separate until ready to serve to prevent wilting. Assemble just before eating for best texture and freshness.

→ What can I use instead of chicken?

Try grilled or roasted turkey, tofu, tempeh, or white fish for equally satisfying protein options. Chickpeas or white beans also work beautifully for a vegetarian variation while maintaining the hearty, filling nature of the dish.

→ How do I make homemade pickled onions?

Thinly slice red onions and place in a jar. Heat equal parts vinegar and water with sugar and salt, pour over the onions while hot, and let cool. They'll be ready to use after 30 minutes and keep refrigerated for up to two weeks.

→ Is this salad truly gluten-free?

As written, yes. However, always verify that packaged ingredients like Dijon mustard and pickled onions are certified gluten-free, as some brands may contain hidden gluten or cross-contamination warnings.

→ What pairs well with this salad?

Crusty sourdough bread, focaccia, or grilled flatbread complement the salad beautifully. A light white wine like Sauvignon Blanc or a crisp lager also pairs nicely with the tangy mustard dressing and fresh greens.

→ Can I modify the dressing ingredients?

Absolutely. Substitute white wine vinegar with red wine or apple cider vinegar, or swap Dijon for whole grain mustard. You can also add a touch of lemon juice or maple syrup for different flavor profiles while keeping the dressing balanced.