EATS: Fall Lentil Salad Recipe

Today I’m excited to share with you my fall lentil salad recipe. This protein rich salad (18 grams per 1 cup of lentils) recipe combines the creamy taste of lentils with the crunch of toasted hazelnuts, and a burst of fresh mint for the perfect autumn salad. The celeriac is a nice textural balance to the salad and has a nutty taste to it, complimenting the hazelnuts. Let me know in the comments below how this recipe works for you. Bon appetit!

Fall Lentil Salad Ingredients

• 1 cup French green lentils

• 1/2 yellow onion, peeled and split

• 1 bay leaf

• 1 thyme sprig

• 1/2 cup whole hazelnuts, skin off

• 1 small celeriac, peeled and cubed

• 4 Tablespoons extra virgin olive oil 

• 3 Tablespoons hazelnut oil

• 3 Tablespoons red wine vinegar + Tablespoon for cooking lentils

• 1 Tablespoon mint, chopped

• 2 Tablespoon parsley, chopped

• salt and fresh cracked black pepper

Fall Lentil Salad Instructions

• Begin by rinsing your lentils well.

• Fill a medium pot halfway with water. Add 1 teaspoon of salt, half of a peeled and split onion (root in tac to be easier to take out later), 1 bay leaf, 1 sprig of thyme, and 1 Tablespoon of red wine vinegar. Bring to a boil.

• Add lentils, reduce heat to a simmer and cook until tender (about 15-20 minutes). Note: be sure that your lentils are tender.

• Drain lentils and be sure to remove and discard the onion, bay leaf and thyme.

• Place lentils in a medium mixing bowl. While lentils are hot, add in olive oil, 3 Tablespoons red wine vinegar, salt and pepper (taste and season as needed).

• Fill a medium pot halfway with water. Salt water generously. Bring water to a boil and then add cubed celeriac. Blanch until tender (approximately 8 minutes depending on the size of your cuts). Remove and drain.

• Toss celeriac with lentils and set aside.

• Preheat the oven to 350 °F. Spread peeled hazelnuts on a baking sheet tray and roast in the oven for 15 minutes.

• Remove and allow to cool. On a cutting board take the side of a chef’s knife and crack the hazelnuts.

• After the lentils and celeriac have cooled, add parsley, mint, and hazelnuts.

• Toss well, and serve

This Fall Lentil Salad is a hearty yet nourishing dish that celebrates the best of seasonal ingredients while offering a variety of health benefits. Packed with plant-based protein, fiber, vitamins, and minerals, it’s a perfect choice for anyone seeking a flavorful, nutrient-rich meal that supports overall wellness. Each ingredient adds its own unique benefits, making this salad a delicious way to care for your body during the colder months.

At the heart of the dish are French green lentils, a powerhouse of nutrition. Lentils are one of the best plant-based sources of protein and dietary fiber, both of which help support muscle health, digestion, and a feeling of fullness after eating. High fiber content also contributes to steady blood sugar levels and better heart health by helping lower LDL cholesterol. Lentils are rich in iron—essential for energy and red blood cell production—as well as magnesium and folate, both of which support cardiovascular and nervous system health.

The celeriac, or celery root, adds a mildly sweet, nutty flavor along with important nutrients. Low in calories but high in fiber, vitamin K, vitamin C, and phosphorus, celeriac supports bone health, immune function, and digestive wellness. Its complex carbohydrates provide slow-release energy, making it an excellent addition for sustained nourishment.

Hazelnuts bring crunch, richness, and healthy fats to the salad. Like many nuts, they are a good source of monounsaturated fats, which are linked to improved heart health and reduced inflammation. They also provide vitamin E, a potent antioxidant that helps protect cells from damage and supports skin health. The roasting process enhances their flavor while keeping their nutrient content largely intact.

Fresh parsley and mint add brightness along with a wealth of antioxidants and phytonutrients. Parsley is high in vitamin K for bone health and vitamin C for immune support, while mint contributes menthol compounds known to aid digestion and provide a refreshing finish. These herbs also deliver anti-inflammatory and detoxifying properties, balancing the richness of the lentils and nuts.

The dressing—made with extra virgin olive oil, hazelnut oil, and red wine vinegar—not only elevates the flavor but also boosts the salad’s nutritional profile. Olive oil and hazelnut oil are excellent sources of heart-healthy monounsaturated fats, which support brain function and cardiovascular wellness. Red wine vinegar adds acidity while bringing small amounts of polyphenols, compounds associated with antioxidant and anti-inflammatory effects.

Seasonings like onion, thyme, bay leaf, salt, and black pepper add layers of flavor while also offering subtle health benefits. Thyme, for instance, has natural antimicrobial properties, and black pepper may help improve nutrient absorption.

Altogether, this Fall Lentil Salad delivers a balance of plant-based protein, healthy fats, fiber, and essential micronutrients. It supports heart health, digestion, immune function, and overall vitality while remaining a satisfying, flavorful seasonal dish perfect for any fall table.