Lentil Chicken Spring Salad

The first time I made this salad was during one of those endless spring afternoons when the windows were thrown open and a warm breeze kept drifting through the kitchen. I had leftover roasted chicken from Sunday dinner and a bag of arugula that needed using, so I started throwing things into bowls without much of a plan. When I tossed everything with that sharp mustard dressing, something clicked. The peppery greens against the sweet chicken and tangy pickled onions felt like discovering a flavor combination I should have known about years ago.

Last month my sister dropped by unexpectedly for lunch, frazzled from a morning of errands and running on nothing but coffee. I piled this salad high into two bowls, watching her eyebrows go up when she saw the vibrant colors against the white ceramic. She took one bite, put her fork down, and asked for the recipe immediately. Now she makes it every Sunday for meal prep, claiming its the only thing that keeps her from eating takeout during busy weeks.

Ingredients

• 1 cup dry green or brown lentils: These hold their shape beautifully and provide that perfect earthy base that anchors all the bright flavors
• 2 cups cooked shredded roasted chicken: Use leftovers from a whole bird or grab a rotisserie chicken to save time
• 4 cups fresh arugula: The peppery bite cuts through the rich dressing and adds such gorgeous color
• ½ cup pickled red onions: These little jewels add brightness and a tang that wakes up the whole bowl
• 1 cup cherry tomatoes: Halved they release just enough juices to mingle with the dressing
• ½ cucumber sliced: Cool and refreshing, perfect for balancing the mustard kick
• 3 tbsp extra virgin olive oil: Creates that luscious mouthfeel that ties everything together
• 1½ tbsp Dijon mustard: The backbone of the whole dish, sharp and creamy
• 1 tbsp white wine vinegar: Adds brightness without overwhelming like some vinegars can
• 1 tsp honey: Just enough sweetness to balance all that tang and heat
• 1 small garlic clove minced: Fresh is best here, it mellows beautifully in the dressing
• ½ tsp sea salt and ¼ tsp black pepper: Adjust to taste, but do not skip this step

Instructions

Cook the lentils until perfectly tender:

Place rinsed lentils in a saucepan with 3 cups water and bring to a boil, then reduce heat and simmer uncovered for 20 to 25 minutes until they are tender but still hold their shape. Drain them well and let them cool slightly so they do not wilt the greens when you mix everything together.

Whisk up that zesty dressing:

In a small bowl, combine olive oil, Dijon mustard, vinegar, honey, minced garlic, salt, and pepper, whisking until the mixture thickens and becomes creamy. Take a moment to taste and adjust the seasoning because this dressing is what makes the whole salad sing.

Bring all the components together:

In a large bowl, combine the cooled lentils, shredded chicken, arugula, pickled onions, cherry tomatoes, and cucumber if you are using them. The bowl will look beautifully chaotic and colorful at this stage.

Dress and toss everything gently:

Pour that mustard dressing over the salad and use salad tongs or a large spoon to fold everything together until every component is lightly coated. The arugula should glisten slightly and the lentils will have absorbed some of that tangy flavor.

Plate and serve right away:

Divide among four plates and serve immediately while everything is still vibrant and fresh.

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This salad has become my go to for impromptu gatherings because it looks impressive but comes together so fast. Last week I served it at a book club meeting and three people asked if they could take some home for lunch the next day. There is something about the combination of textures and flavors that makes people linger over their bowls longer than usual.

Making It Yours

I have discovered that swapping roasted turkey or grilled tofu for the chicken works beautifully, and sometimes I add crumbled feta when I want something extra rich and creamy. The beauty of this salad is how forgiving it is with substitutions while still maintaining its character.

The Perfect Pickled Onions

Homemade pickled onions are absurdly easy to make and taste infinitely better than store bought. Thinly slice a red onion and let it soak in a mixture of vinegar, sugar, and salt for 30 minutes while you prep everything else.

Meal Prep Magic

This salad keeps surprisingly well for up to three days in the refrigerator, making it perfect for busy weeks. Store the dressing separately and toss it right before eating.

• Keep the arugula on top of other ingredients to prevent wilting
• Add fresh herbs like parsley or dill for extra brightness
• Serve with crusty bread to soak up any extra dressing

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Every time I make this salad I am reminded that the simplest ingredients, treated with a little care, can become something extraordinary. Hope it brings as much joy to your table as it has to mine.

Recipe Questions & Answers

→ Can I make this salad ahead of time?

Yes, you can prepare the lentils and dressing up to 2 days in advance. Store them separately in airtight containers in the refrigerator. Add the dressing just before serving to keep the arugula crisp and prevent the salad from becoming soggy.

→ What can I substitute for the roasted chicken?

You can use leftover roasted turkey, grilled chicken breast, or for a vegetarian option, replace the chicken with grilled tofu, tempeh, or chickpeas. Each alternative maintains the protein content while offering different flavor profiles.

→ How do I quick-pickle red onions at home?

Thinly slice one red onion and place it in a jar. Combine ½ cup white vinegar, ¼ cup water, 1 tablespoon sugar, and 1 teaspoon salt. Pour over the onions, seal, and refrigerate for at least 30 minutes. They'll keep for up to 2 weeks.

→ Can I use different types of lentils?

Green or brown lentils work best as they hold their shape after cooking. Red lentils tend to become mushy and are better suited for soups or curries. French lentils (du Puy) are an excellent alternative with a slightly firmer texture.

→ Is this salad suitable for meal prep?

Absolutely. Portion the undressed salad into individual containers and store the dressing separately. It will keep for 3-4 days in the refrigerator. Add the dressing right before eating to maintain freshness and texture.

→ What sides pair well with this salad?

Crusty bread or garlic bread makes an excellent addition for a more substantial meal. A light soup, such as minestrone or tomato bisque, also complements the salad beautifully. For a low-carb option, serve with roasted vegetables.