Salad: Canada – Saskatchewan, Canadian Prairies – Saskatchewan Lentil Salad

Serving Size: 6

Approximate Time

Prep 25 min

Cook 20 min

Additional 30 min

Total 1 hr 15 min

Ingredients

- 1 1/2 cups (300 g) dried green lentils, preferably Saskatchewan-grown
- 4 cups (950 ml) water or low-sodium vegetable broth
- 1 bay leaf (optional)
- 1 medium red bell pepper, seeded and diced, approx. 6 oz (170 g)
- 1 medium orange or yellow bell pepper, seeded and diced, approx. 6 oz (170 g)
- 1 small red onion, finely diced, approx. 4 oz (115 g)
- 1 medium carrot, grated or finely diced, approx. 2 oz (60 g)
- 2 celery stalks, diced, approx. 2.5 oz (70 g)
- 3 green onions (scallions), thinly sliced, approx. 1.5 oz (45 g)
- 1/2 cup (15 g) fresh flat-leaf parsley, chopped
- 1/4 cup (8 g) fresh chives, chopped (optional)
- 1/4 cup (30 g) toasted sunflower seeds (optional, for crunch)

Dressing
- 1/4 cup (60 ml) canola oil
- 3 tbsp (45 ml) red wine vinegar or apple cider vinegar
- 2 tbsp (30 ml) fresh lemon juice
- 1 tbsp (15 ml) Dijon mustard
- 1 tbsp (15 ml) honey or maple syrup
- 1 small garlic clove, minced
- 1/2 tsp (3 g) kosher salt, plus more to taste
- 1/4 tsp (1 g) freshly ground black pepper

Instructions

Short Description:
A bright, cold lentil salad featuring hearty Saskatchewan-grown lentils tossed with crisp bell peppers, red onion, herbs, and a simple canola-oil vinaigrette. Served chilled or at room temperature as a fresh, regional salad course.

Regional Notes:
This version highlights locally grown Saskatchewan lentils and uses canola oil, a common Prairie crop, in the dressing. The combination of diced bell peppers and red onion, plus toasted sunflower seeds for crunch, gives a distinct Saskatchewan Prairies character compared with other lentil salads.

1. Rinse the dried lentils under cold water and pick over for any debris. Place lentils, water or broth, and the bay leaf in a medium saucepan.
2. Bring to a gentle boil, then reduce heat and simmer uncovered for 18-22 minutes, until lentils are tender but not mushy. Drain any excess liquid and discard the bay leaf. Spread lentils on a baking sheet or shallow bowl to cool faster; set aside to come to room temperature.
3. While lentils cook, prepare vegetables: dice the bell peppers, finely dice the red onion, grate the carrot, dice the celery, and slice the green onions. Chop parsley and chives. If using, toast sunflower seeds in a dry skillet over medium heat 3-4 minutes until fragrant, stirring frequently; cool.
4. Whisk together the dressing ingredients in a small bowl or jar: canola oil, vinegar, lemon juice, Dijon mustard, honey, minced garlic, salt, and pepper. Taste and adjust seasoning; the dressing should be bright and slightly tangy.
5. In a large bowl, combine the cooled lentils with the diced bell peppers, red onion, carrot, celery, green onions, parsley, and chives. Pour the dressing over the salad and toss gently to combine.
6. Stir in toasted sunflower seeds if using. Taste and adjust salt, pepper, or acidity as needed.
7. Refrigerate at least 30 minutes to allow flavors to meld, or serve immediately at room temperature. Garnish with additional parsley or chives before serving.