Lentil & Chicken Spring Salad

I first threw this salad together on a Tuesday evening when the refrigerator was full of random containers and I needed something that felt intentional but took zero brain power. The lentils were leftover from Sunday meal prep, the chicken was from a rotisserie bird Id picked up on impulse, and those pickled onions had been sitting in a jar for weeks waiting for their moment. When I took the first bite, something magical happened the creamy mustard hit the peppery arugula, the sweet tomatoes balanced the tangy onions, and suddenly a clean out the fridge dinner became the dish I started craving on repeat.

Last summer I made this for a rooftop dinner with friends and watched everyone go quiet after that first forkful. Someone asked for the recipe, and I had to laugh because there was nothing to write down just throw good things in a bowl and dont be shy with the dressing. Now its my go to whenever I want to serve something that looks impressive but lets me actually hang out with people instead of being stuck at the stove.

Ingredients

• 1 cup dry green or brown lentils: These hold their shape beautifully and add a satisfying earthiness that makes the salad feel substantial.
• 2 cups cooked shredded roasted chicken: Use rotisserie chicken to keep it easy, or roast your own if you have time skinless keeps it lighter.
• 4 cups fresh arugula: The peppery bite cuts through the rich dressing and adds that fresh green element that makes salad feel like salad.
• ½ cup pickled red onions: These bring the bright acid that wakes up everything else on the plate.
• 1 cup cherry tomatoes and ½ cucumber: Totally optional but I love the burst of sweetness and crunch they add.
• 3 tbsp extra virgin olive oil: The foundation of the dressing use one you actually like the taste of since it shines through.
• 1½ tbsp Dijon mustard: This creates that creamy emulsion and gives the dressing its signature kick.
• 1 tbsp white wine vinegar: Adds just enough sharpness to balance the honey and olive oil.
• 1 tsp honey and 1 small garlic clove: The honey tames the mustards edge while garlic gives it that aromatic depth.

Instructions

Cook the lentils until perfectly tender:

Place your rinsed lentils in a saucepan with 3 cups of water and bring to a boil, then reduce heat and simmer uncovered for 20 to 25 minutes. You want them tender but still holding their shape, so taste a few toward the end and drain immediately when theyre done.

Whisk up the mustard dressing:

In a small bowl, combine the olive oil, Dijon mustard, vinegar, honey, minced garlic, salt, and pepper. Whisk vigorously until it thickens and emulsifies into a creamy golden dressing.

Bring everything together in a large bowl:

Add your cooled lentils, shredded chicken, arugula, pickled onions, tomatoes, and cucumber to a large mixing bowl. Let the colors pile up before you dress it.

Dress and toss gently:

Pour that mustard dressing over the salad and use salad tongs or a large spoon to fold everything together until each ingredient is lightly coated. Be gentle with the arugula you want it dressed, not wilted.

Plate and serve immediately:

Divide among four plates and serve while everything still has that fresh crunch. The flavors get even better after a few minutes, so dont rush to the table.

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This salad has become my answer to the question what can I bring that everyone will actually eat. It travels well to picnics, holds up beautifully at potlucks, and somehow manages to feel special even when Im eating it alone on a Wednesday night standing at the counter.

Making It Your Own

Swap roasted turkey or grilled tofu for the chicken, and suddenly youve got a completely different vibe that works just as well. I once used leftover holiday turkey and it was phenomenal. The protein flexibility means this recipe adapts to whatever you have on hand or whomever youre feeding.

The Cheese Factor

Crumbled feta or goat cheese turns this into something downright indulgent while keeping it light. I usually add cheese when I want to make it feel more like a main course for dinner, and skip it when Im going for that clean and simple lunch feeling.

Pickled Onions Made Simple

If youve never made your own pickled onions, theyre ridiculously easy and so much better than store bought. Thinly slice a red onion and soak it in equal parts vinegar and water with a pinch of salt and sugar for 30 minutes. Keep a jar in your refrigerator and youll find excuses to put them on everything.

• Add crusty bread on the side for a more substantial meal.
• Double the dressing and save half for salads throughout the week.
• Let the dressed salad sit for 10 minutes before serving to let flavors meld.

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Every time I make this salad, I am reminded that the best recipes often come from just using what you have and paying attention to how flavors play together. Hope this becomes your go to for those nights when you want something nourishing without any fuss.

Recipe FAQs

→ Can I prepare this salad ahead of time?

Yes, you can cook the lentils and prepare the dressing up to 2 days in advance. Store them separately in airtight containers. Assemble the salad just before serving to keep the arugula crisp and prevent sogginess.

→ What proteins can I substitute for chicken?

Roasted turkey, grilled tofu, chickpeas, or white beans work wonderfully. Use the same quantity as the chicken for balanced flavors and similar nutritional content.

→ How do I make homemade pickled onions?

Thinly slice red onions and soak them in a mixture of equal parts vinegar and water with a pinch of salt and sugar for at least 30 minutes. They'll keep refrigerated for up to two weeks.

→ Is this salad suitable for meal prep?

Absolutely. Pack the dressed lentils and chicken separately from the arugula and pickled onions. Combine when ready to eat to maintain the best texture and freshness.

→ Can I make the mustard dressing dairy-free?

The dressing is already dairy-free. If adding cheese for creaminess, use dairy-free alternatives like cashew cream or nutritional yeast instead of feta or goat cheese.

→ How long do cooked lentils stay fresh?

Cooked lentils keep refrigerated for 3-5 days in an airtight container. You can also freeze them for up to 3 months, thawing overnight in the refrigerator before use.