Hearty Lentil Apple Fall Bowl Salad

Lentil Apple Fall Bowl Salad

As the leaves turn golden and the air grows crisp, there's nothing like a hearty and nutritious salad to embrace the essence of fall. The Lentil Apple Fall Bowl Salad is a delightful medley of flavors and textures, combining the earthiness of lentils with the sweetness of apples, all dressed in a tangy vinaigrette. This dish is perfect for a light lunch or a vibrant side, offering a taste of autumn in every bite.

Ingredients

• 1 cup of green or brown lentils, rinsed and drained
• 2 cups of water
• 1 medium apple, diced (Granny Smith or Honeycrisp work well)
• 1/2 cup of chopped walnuts, toasted
• 1/4 cup of dried cranberries
• 3 cups of mixed greens (such as arugula, spinach, or kale)
• 1/4 cup of crumbled feta cheese (optional)
• 2 tablespoons of olive oil
• 1 tablespoon of apple cider vinegar
• 1 tablespoon of lemon juice
• 1 teaspoon of Dijon mustard
• Salt and pepper to taste
• 1 tablespoon of chopped fresh parsley

Cooking Method

1. Cook the Lentils: In a medium saucepan, combine the lentils and water. Bring to a boil over high heat, then reduce to a simmer and cook for about 20-25 minutes, or until the lentils are tender but not mushy. Drain any excess water and let the lentils cool.

2. Prepare the Dressing: In a small bowl, whisk together the olive oil, apple cider vinegar, lemon juice, Dijon mustard, salt, and pepper until well combined. Set aside.

3. Toast the Walnuts: In a dry skillet over medium heat, toast the walnuts for 3-4 minutes, stirring frequently, until they are golden and fragrant.

4. 

   Assemble the Salad: In a large bowl, combine the cooked lentils, diced apple, toasted walnuts, dried cranberries, and mixed greens. Pour the dressing over the salad and toss gently to combine.

5. Finish and Serve: Transfer the salad to a serving dish or individual bowls. Top with crumbled feta cheese, if using, and garnish with chopped fresh parsley. Serve immediately, or refrigerate for up to 2 days.

Nutritional Value and Pairings

This Lentil Apple Fall Bowl Salad is not only a feast for the taste buds but also a nutritious powerhouse. Lentils are an excellent source of plant-based protein and dietary fiber, which can help keep you feeling full and satisfied. The apples add a dose of vitamin C and antioxidants, while the walnuts provide healthy fats and additional protein. This salad is also rich in vitamins A and K from the mixed greens.

To make your meal even more fulfilling, pair this salad with a warm butternut squash soup or roasted sweet potatoes for a hearty fall dinner. For a refreshing drink, consider a chilled apple cider or a crisp, unoaked Chardonnay, which can beautifully complement the salad's flavors. For a non-alcoholic option, a spiced herbal tea, such as chai or cinnamon apple, enhances the autumnal theme.

With its blend of flavors and health benefits, this Lentil Apple Fall Bowl Salad is sure to become a beloved staple during the fall season. Enjoy the harmony of ingredients that celebrate the best of what autumn has to offer!