Nepalese Lentil Salad

Nepalese Lentil SaladLentils, packed with protein, fiber, iron, folate, and magnesium, help keep your heart healthy, your blood pressure low, your digestive track moving, and your metabolism and energy kicked into high gear. This recipe incorporates similar ingredients and flavors as Dal Bhat, the national dish of Nepal, but with a lighter, fresher twist. Adding raw spinach and carrots adds fiber and lutein, which boosts the health of your eyes. Serve this dish over rice for a traditional meal, or cold the next day for a light but protein packed satisfying lunch.

Serves 4 with rice, or 2 as a main dish

Total Prep Time: 25 minutes


  • 2 tablespoons olive oil
  • 1 cup minced yellow onion
  • 2 cloves garlic, minced
  • 1 teaspoon chopped fresh ginger
  • 2 cups cooked lentils, cooled
  • 2 cups roughly chopped spinach
  • 1 cup roughly chopped carrots
  • 1 tablespoon fresh cilantro, chopped
  • 1 teaspoon ground cumin
  • Salt and pepper, to taste


  1. In a sauté pan, heat the olive oil, and sauté the onion, garlic, and ginger over medium heat until lightly golden brown.
  2. In a large bowl, mix together the sautéed onion mix, lentils, and remaining ingredients and spices. Stir together until well combined, and season to taste with more salt and pepper as needed. If desired, add a squeeze of lemon or a drizzle of vinegar for sharpness and balance.
  3. To serve, sprinkle with freshly chopped cilantro and hemp hearts if available.

About The Author

Elizabeth is a graduate of Hamilton College and The French Culinary Institute, as well as an avid world traveler and dinner party hostess. For more information, visit her website:

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