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Home > Recipes > Salad

Published: May 27, 2021 ยท Last Updated On: Jul 4, 2024 by Natasha Minocha

Lentil & Millet Salad

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The Lentil & Millet Salad is one of my favorite easy, healthy meals to whip up. Itโ€™s a wholesome salad packed with everyday goodness and local produce. We are a salad-loving family and are happy to have this one on a weekly rotation in our house.

Lentil & Millet Salad | Easy glutenfree healthy lentil millet summer salad

As the days get warmer, I find that my cooking becomes lighter and cleaner.  I crave fresh, nourishing foods. Foods that donโ€™t sit heavy on the gut, like this hearty summer salad. 

I enjoy the challenge of using alternative grains in my salads as opposed to just green leaves. Since I had a bag of mixed millets lying around, I combined it with our favorite masoor chilka/ red lentils to lend the salad body and buttery texture.

Jump to:
  • What are the health benefits of millet?
  • What are the health benefits of lentils?
  • How to make Lentil & Millet Summer Salad
  • Substitutes for the salad ingredients
  • If youโ€™re looking for more easy, delicious salads:
  • ๐Ÿ“– Recipe

What are the health benefits of millet?

Millets are alkaline and easily digestible.  Gluten-free, a rich source of magnesium, and high in fiber and protein, they help in lowering cholesterol.  They are also very versatile because their flavor is subtle, not overpowering. You can use them in puddings, porridge, upma, dosa, patties, as stuffing for vegetables, and also muffins and cakes.

What are the health benefits of lentils?

Lentils are rich in iron, folate, and magnesium, which promotes heart health. Like millets, they are loaded with dietary fiber and protein.  Factor in the complex carbohydrates that release steady, slow-burning energy; they are a genius at improving digestive health. All in all, this is a power-packed bowl of salad that tastes absolutely brilliant!

Lentil & Millet Salad | Easy glutenfree healthy lentil millet summer salad

How to make Lentil & Millet Summer Salad

The salad makes a simple, nutritious, and rather surprisingly satisfying meal. Over the years, Iโ€™ve learned one fact. You get the best nutritional value out of grains by soaking them.

The longer they soak, the better it is. But even 15 minutes helps. I know it requires some pre-planning, but it is absolutely worth it, and it expedites your cooking time.

Ingredients for Lentil & Millet Salad | Easy glutenfree healthy lentil millet summer salad

Cooking the lentils

  • Thoroughly wash and then soak the lentils for an hour or two.
  • Cook them in salted water for about 15-20 minutes. You want the lentils cooked, not mushy.
  • Rinse in cold water and drain well.

Quick tip:

Never throw the water you boil lentils in. Itโ€™s nutritious, and you create less kitchen waste. Use it as a stock for soup or kneading your regular chapati or bread dough.

Cooking the millet

  • Wash and soak the millets. 20 to 30 minutes will do the trick.
  • And like you would cook rice, boil them.
  • Rinse with cold water, drain well, and let cool.

Quick tip:

The ratio here is 1 cup of millet and 1.5 cups of water. After the water comes to a boil, lower the heat, cover the pan, and cook till the millets are fluffy.

In case youโ€™re in a hurry and havenโ€™t soaked the millets, up the amount of water to 2 cups.

Making the Lentil & Millet Salad | Easy glutenfree healthy lentil millet summer salad

Tossing the lentil and millet salad

  • In a bowl, add the cooked millets, and lentils, along with diced cucumber, carrots, beetroot, and microgreens.
  • Toss them with the salad dressing - lemon juice, olive oil, apple cider vinegar, and some sumac whisked together.
  • Taste and adjust the seasoning.
  • Let the salad rest in the refrigerator for an hour or so for the flavors to develop.
  • Serve on a bed of lettuce. Top with sunflower seeds and feta cheese and serve cold!
Tossed Lentil & Millet Salad | Easy glutenfree healthy lentil millet summer salad

Substitutes for the salad ingredients

The great thing about the lentil and millet salad is that you can pander to your palate. Even better, use what you have in the fridge, and the salad will taste just as delicious. 

  • Millets: Quinoa, red rice, couscous, or amaranth grain - all are great options
  • Red lentils: try red kidney beans or chickpeas. Or even black-eyed peas. They add the same body and texture to a salad. 
  • Microgreens: I happen to get my hands on some fresh salad microgreens, but by no means are they essential. Use homemade sprouts instead. Or just leave them out altogether. 
  • Sumac: A friend sent me the lemony spice, so I decided to flavor the dressing with it. You can simply omit it. 
  • Apple cider: Regular white vinegar makes just as good a base for the salad dressing. If you donโ€™t have that, too, increase the amount of lemon juice to give it a tangy counterpoint. 
  • Vegan salad: either skip the feta or use a vegan cheese topping.
Lentil & Millet Salad | Easy glutenfree healthy lentil millet summer salad

If youโ€™re looking for more easy, delicious salads:

  • Easy Greek salad
  • Apple walnut salad 
  • Peach mozzarella salad
  • Watermelon feta salad
  • wonderful sweet potato salad
  • Summer pasta salad w/ basil balsamic vinaigrette
  • Red rice and mango salad
Lentil & Millet Salad | Easy glutenfree healthy lentil millet summer salad

๐Ÿ“– Recipe

Lentil & Millet Salad | Easy glutenfree healthy lentil millet summer salad

Lentil & Millet Salad

Natasha Minocha
The Lentil & Millet Salad is one of my favorite easy, healthy meals to whip up. Itโ€™s a wholesome salad packed with everyday goodness and local produce.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 20 minutes mins
Cook Time 45 minutes mins
Course Salad, Side Dish
Cuisine American, Indian
Servings 6 Servings
Calories 235 kcal

Ingredients
  

  • 1/2 cup Red Lentils ( Masoor chilka)
  • 3/4 cup Millets I used mixed millets - Kodo, Barnyard, Foxtail, Little millet.
  • 2 Cucumbers, finely diced
  • 2 Carrots, finely diced
  • 1 Beetroot Boiled and finely diced
  • Salad greens, Microgreens

Salad Dressing

  • 2 lemons Lemon juice
  • 1 tbsp Apple cider vinegar
  • 3 tbsp Extra virgin olive oil
  • 1 tsp Sumac Optional
  • Salt & Pepper to taste

Topping

  • Pumpkin seeds, Pine nuts, Feta cheese

Instructions
 

  • Rinse and soak the lentils for 10/15 mins. Boil them in plenty of water with salt to taste in a saucepan. These should be done in about 15/20 mins. You want the lentils cooked, but not mushy. Rinse in cold water and drain well.
  • Rinse and soak millets for 10-15 minutes. Cook the millets like you would cook rice - Use 1.5 cups of water for 1 cup of millets. Add 1/2 tsp salt to the water.
    Use 2 cups of water for 1 cup of millets, in case your millets aren't soaked.
    These should be done in about 15 -20 minutes. Fluff up the cooked millet with a fork and let cool.
  • In the meanwhile, put all the dressing ingredients in a little bowl and whisk them well.
  • In a large bowl, combine the dressing with the salad ingredients. Taste and adjust the seasoning. Let the salad rest in the refrigerator for an hour or so, for the flavors to develop.
  • Serve on a bed of salad greens. Top with microgreens, Feta cheese, pine nuts, and pumpkin seeds.
  • Serves 6 generously. Enjoy!

Nutrition

Serving: 1 ServingCalories: 235kcalCarbohydrates: 34gProtein: 7gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 29mgPotassium: 393mgFiber: 6gSugar: 4gVitamin A: 3479IUVitamin C: 6mgCalcium: 38mgIron: 3mg
Tried this recipe?Let us know how it was!
Lentil & Millet Salad | Easy glutenfree healthy lentil millet summer salad

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26 shares

Reader Interactions

Comments

  1. Ashley says

    June 20, 2021 at 2:42 pm

    5 stars
    made this last night, turned out amazing ๐Ÿ™‚

    Reply
    • Natasha Minocha says

      June 23, 2021 at 12:28 pm

      Yayy I am so glad to hear that, Ashley! Thank you for stopping by xx

      Reply
5 from 1 vote

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