ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Spicy Lentil Salad with Yogurt and Cilantro

Photo: Ryan Benyi; Styling: Gerri Williams for James Reps
Prep time 12 mins
Cook time 26 mins
Yield Serves: 4
For a healthy, meatless weeknight dinner, serve Spicy Lentil Salad with Yogurt and Cilantro. Fresh flavors abound in this protein-rich dish.


  • 1 cup lentils, rinsed and picked over
  • Salt
  • 1 1/3 cups plain Greek yogurt (not nonfat)
  • 4 tablespoons olive oil
  • 1/4 cup finely chopped fresh cilantro
  • 1 clove garlic, minced
  • 1/2 teaspoon cumin
  • 1/4 teaspoon cayenne
  • 10 cup salad greens
  • 1 medium tomato, sliced
  • 1 small cucumber, sliced, optional

Nutrition Information

  • calories 372
  • fat 15 g
  • satfat 3 g
  • protein 22 g
  • carbohydrate 38 g
  • fiber 18 g
  • cholesterol 3 mg
  • sodium 335 mg

How to Make It

  1. Put lentils in a pan, sprinkle with 1/2 tsp. salt. Cover with 1 inch cold water. Bring to a boil. Reduce heat to medium-low; simmer until lentils are just tender, 15 to 20 minutes. Drain. Transfer to a bowl. Let cool.

  2. Add yogurt, 2 Tbsp. olive oil, cilantro, garlic, cumin and cayenne. Gently stir and season with salt. Divide greens among 4 plates; mound lentils in center. Place tomatoes (and cucumbers, if desired) on the side and drizzle remaining olive oil over all. Serve immediately.