Lentil Salad with Goat's Cheese on Rocket
If you've been giving lentils a wide berth, this salad might just change your mind. Earthy lentils meet honey-caramelised goat's cheese and peppery rocket for a plate that's full of flavour. Spring onions, green olives and juicy tomatoes add colour and variety, while a simple dressing of olive oil, flaxseed oil and balsamic ties it all together. Great for prepping ahead and perfect as a filling lunch at your desk.
Ingredients
- 1 bunch rocket
- 100 g lentils, Puy or green lentils hold their shape best
- 0.5 bunch spring onions
- 1 handful green olives
- 2 tomatoes
- 0.5 log of goat's cheese
- 1 tbsp honey, for caramelising
- 1 tbsp olive oil, for the dressing
- 1 tbsp flaxseed oil, or swap for more olive oil or walnut oil; for the dressing
- 1 tbsp balsamic vinegar, for the dressing
- salt
- pepper
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 1 Serving |
|---|---|---|
| Calories | 620 kcal | 620 kcal |
| Carbohydrates | 58 g | 58 g |
| Protein | 30 g | 30 g |
| Fat | 28 g | 28 g |
| Fibre | 12 g | 12 g |
| of which sugar | 10 g | 10 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Wash the rocket, spin it dry and arrange it on a plate.
- Cook the lentils according to the packet instructions, then leave to cool slightly.
- Wash the spring onions and slice into rings. Slice the olives into rings too, and dice the tomatoes.
- Scatter the lentils, spring onions, olives and tomatoes over the rocket.
- Slice the goat's cheese. Caramelise the honey in a pan, then add the goat's cheese and let it turn golden brown.
- Arrange the caramelised goat's cheese on top of the salad.
- For the dressing, add the olive oil, flaxseed oil and balsamic vinegar to an empty jar with salt and pepper, then shake well. Drizzle evenly over the salad.
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Nutrition facts per serving (estimate)
| Calories | 620 kcal |
|---|---|
| Carbohydrates | 58 g |
| Protein | 30 g |
| Fat | 28 g |
| Fibre | 12 g |
| of which sugar | 10 g |
Frequently asked questions
Can I make this lentil salad ahead and take it with me?
Yes, it prepares well. It's best to carry the dressing separately and add it just before eating, so the rocket stays crisp.
Which lentils work best for this salad?
Puy or green lentils are ideal, as they keep their shape during cooking and don't turn too soft.
Is this goat's cheese lentil salad gluten-free?
Yes, all the ingredients are naturally gluten-free. If you have coeliac disease, do check for products labelled gluten-free to be safe.
Can I replace the flaxseed oil in the dressing?
Yes, swap it for extra olive oil or walnut oil if you don't have flaxseed oil to hand.
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