Some may find this weird, but I’m passionate about my lentils. And if you’ve ever Googled “lentil salad” and ended up with something bland, beige, and totally forgettable — I get it. Most lentil salad recipes out there are just… fine. This one is different. This Blueberry Balsamic Lentil Salad has peppery arugula and spinach, hearty chilled black lentils, toasted almonds, fresh blueberries, creamy feta crumbles and a bold blueberry balsamic dressing that gets chilled before tossing — it’s fresh, vibrant, and honestly SO beautiful that people will think you spent way more time on it than you did.

But here’s what really makes this salad stand out: every single ingredient was chosen with intention. As a Physician Assistant and plant-based chef, I created this recipe as part of my “5 to Thrive” series — five ingredients that research shows may help protect your brain and reduce your risk of dementia. Most salads are healthy. This one is next level. One bowl, five powerhouse ingredients, and a flavor combo you will NOT find anywhere else. See more below about my 5 to Thrive series!

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Why This Lentil Salad Is Different

Most lentil salads lean heavily on lemon and herbs. This one takes a bold left turn with a blueberry balsamic dressing that’s creamy, fruity, and just the right amount of tart. It coats every leaf and lentil in deep, jammy flavor. It’s unexpected for a lentil salad – but has been one of my most favorite dressings I’ve ever created.

The “5 to Thrive” — 5 Ingredients That May Decrease Dementia Risk

This salad was intentionally built around five of the most research-backed brain-protective foods:

1. Blueberries — Rich in anthocyanins, powerful antioxidants that have been shown in studies to improve memory and cognitive function and may reduce the buildup of proteins associated with Alzheimer’s disease.

2. Lentils — Packed with folate and plant-based protein. Low folate levels have been linked to cognitive decline, and lentils are one of the best plant sources available. Learn more about the amazing health benefits of lentils.

3. Arugula & Spinach — A leafy green rich in vitamin K, folate, and nitrates. Leafy greens are consistently ranked as one of the top food groups associated with slower cognitive aging.

4. Almonds — An excellent source of vitamin E, which has been associated with a reduced risk of cognitive decline. The healthy fats in almonds also support overall brain health.

5. Olive Oil — A cornerstone of the MIND diet (the eating pattern most studied for dementia prevention), olive oil is rich in oleocanthal, a compound with anti-inflammatory properties that may help protect brain tissue.

Are lentils good for your gut?

Yes! Lentils are amazing for your gut health because they provide soluble fiber which feeds your gut microbiome. Read more in my article about how lentil benefits for gut microbiome.

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Ingredients You’ll Need for Lentil Salad (with Substitutions)

What goes in lentil salad?

For the salad portion, you will need:

• Lentils (of course): You can use green, black, or French green lentils. Don’t use red lentils (they are too soft and not good for salad – use those for recipes like my sweet potato red lentil curry). My personal fave are black lentils because I love their texture and flavor.
• Arugula or spinach: You can also use a 50/50 mix (that’s what I did). If you just use arugula, it can have quite a bite – but some like that1
• Fresh blueberries: You need some for the salad as well as the dressing. Buy one pint (which is 2 cups) and you will have enough for the salad + dressing
• Sliced almonds: You will toast them for this recipe. You could also use walnuts, pecans, or even a seed like sunflower seeds
• Cucumber: I like the mini cucumbers or English cucumbers the most, but use whatever you like.
• Red onion: This gives it a pop of color and flavor. I always soak my diced red onion because I don’t like how sharp the flavor is uncooked – but you can leave as is if you want.
• Mint or Basil: This really brightens the flavor. If you can’t get your hands on fresh mint or basil, you can use fresh parsley instead too.
• Feta: Some creamy feta is the perfect combo with this lentil salad. You can also use goat cheese if you prefer. You can choose a dairy-free one (like the one from Violife).

For the blueberry balsamic dressing:

• Fresh blueberries: You will just need 1/2 cup. As I mentioned above, just purchase one pint of fresh blueberries and you will have enough for this lentil salad + dressing.
• Balsamic vinegar: Choose a high-quality one, if possible
• Extra virgin olive oil: Again, a high-quality one is great for a dressing since the flavor is really important here.
• Maple syrup: You can also use honey or agave for sweetness
• Dijon mustard: This is the perfect compliment to the sweet and sour flavors the dressing is bringing
• Garlic clove: Mince it up really good! You can also use 1/8 tsp of garlic powder to replace one clove.
• Salt and pepper: You don’t need a ton, but enough to balance the flavors. I love Himalayan salt the most.

For more information, check out my post here on How to Cook Lentils 101

How to Make Blueberry Balsamic Lentil Salad

Step 1: Toast the almonds.
In a dry skillet over medium heat, toast sliced almonds for 3–4 minutes, stirring frequently, until golden and fragrant. Set aside to cool.

Step 2: Make the blueberry balsamic dressing.
Simply add all through dressing ingredients to a blender and blend until smooth and creamy. Place in a jar in the fridge while you prep the other ingredients.

Step 3: Assemble.
In a large bowl, combine the arugula or spinach, blueberries, chilled lentils, feta, cucumber, red onion, and fresh mint or basil.

Step 5: Dress and finish.
Drizzle the chilled blueberry dressing over the salad and toss to coat. Top with sliced almonds and more feta crumbles (if desired). Serve immediately.

Tip: If not eating immediately, wait to add the almonds until right before to avoid sogginess.

Tips for the Best Lentil Salad

• Choose the right lentil. Not all lentils work for salad — stick to black, green, or French green lentils, which hold their shape after cooking. Red lentils get too soft and mushy, making them better suited for soups and curries.
• Don’t skip toasting the nuts. Toasting your sliced almonds (or walnuts/pecans) before adding them to the salad brings out a deeper, nuttier flavor and keeps them from tasting flat.
• Soak your red onion. If raw red onion is too sharp for you, soak the diced pieces in cold water for 10 minutes before adding. It softens the bite while keeping the color and crunch.
• Use fresh blueberries in the dressing. Blending fresh blueberries into the balsamic dressing is what makes this salad stand out — it adds natural sweetness, gorgeous color, and a fruity tang you can’t get from store-bought dressings. Buy one pint and you’ll have enough for both the salad and the dressing.
• Use high-quality olive oil and balsamic. Since the dressing is simple, the quality of these two ingredients really matters — they’re the backbone of the flavor.
• Add the dressing just before serving. Lentils absorb dressing quickly, so if you’re meal prepping, store the dressing separately and toss right before eating for the freshest texture.
• Balance your greens. Pure arugula can be quite peppery — a 50/50 mix of arugula and spinach gives you that peppery bite without it being overwhelming.

How to Store Leftovers

Once dressed, this simple lentil salad will last in the fridge for up to 3-4 days in a tight glass container. I don’t recommend freezing this recipe.

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How to Meal Prep this Recipe

Lentil salad is great for meal prep.

• Cook the lentils and make the blueberry balsamic dressing ahead of time, then store them separately in the fridge for up to 4-5 days.
• Keep the feta, nuts, and fresh blueberries separate until you’re ready to serve to avoid sogginess. When you’re ready to eat, just toss everything together for a fresh, quick meal!

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Frequently Asked Questions

Can I use frozen blueberries for the dressing?
Yes! Frozen blueberries work great for the cooked dressing. Use fresh for the topping.

What type of lentils work best in a lentil salad?
Green, black beluga, or French lentils hold their shape the best and won’t turn mushy. Avoid red lentils for this recipe.

How long does this lentil salad keep?
Store components separately in the fridge for up to 3 days. Once dressed, best enjoyed immediately.

Is this lentil salad good for meal prep?
Absolutely. It’s one of the best lentil salads for meal prep because the dressing and lentils can be made days ahead.

What pairs well with lentils?

Lentils pair well with bold, earthy flavors like cumin, garlic, smoked paprika, and fresh herbs like parsley or mint. They also love a bright acid — lemon juice or red wine vinegar — plus vegetables like roasted beets, carrots, or cucumbers, and creamy elements like feta cheese.