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This Lentil Blueberry Salad with Pistachios & Lemon Herb Tahini Dressing is a nutrient-dense, flavor-packed dish that proves healthy eating doesn’t have to be boring. It combines plant-based protein, fiber, and antioxidant-rich ingredients into one vibrant, satisfying salad bowl.
Healthy Lentil Salad with Blueberries and Pistachios is perfect for light lunches or a healthy side dish, this salad is naturally vegan, gluten-free, and customizable. And the dressing is great for meal prep.
This High-Protein Lentil Salad with Lemon Herb Tahini recipe comes to us from Simple Meal Solutions for High Blood Pressure. I was given a copy by the publisher, but all my opinions are my own.
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About this salad
Lentils are the backbone of this salad, delivering protein and potassium that support heart health and help balance sodium levels. I like to use pre-cooked lentils for a quick, no-cook meal that’s perfect for these hotter months. You can also use canned (make sure to drain the canned lentils and then rinse them well even if they are salt free. Rinsing canned lentils helps reduce the amount of indigestible carbohydrates which can result in gas) or cook your own lentils. I have a quick how to cook lentils a little lower. And a little more or less lentils because you can’t get the exact ounces, and the salad will still be great.
Blueberries bring natural sweetness along with anthocyanins, known for promoting vascular health and reducing inflammation.
Pistachios add crunch and healthy fats, along with arginine—an amino acid that supports blood vessel function. Try to get unsalted or lightly salted pistachios. If you’re nut free, swap pistachios for sunflower or sesame seeds.
The creamy lemon herb tahini dressing ties everything together with bright citrus, fresh mint, and mineral-rich sesame paste, making this salad both refreshing and deeply nourishing. The dressing will thicken as it sits, so feel free to add more water to thin it. But just add a little at a time.
This Blueberry Lentil Salad with Lemon Tahini Dressing is best served fresh right after it’s made. But the dressing can be made ahead, up to 3 days.
Pro tips for the best salad
Because tahini is a natural product that’s made from ground sesame seeds, it often separates, with the oil rising to the top, just like natural peanut butter. Be sure to stir it well before using, as that oil is essential for its creamy texture. I like to buy tahini in glass jars so I can warm it briefly in the microwave, making it easier to stir back into a smooth, consistency, and making it easier to measure.
Dry the greens well, as this will help the dressing coat evenly instead of sliding off.
Use room temp lentils. Cold lentils can be less flavorful, and hot lentils will wilt the greens.
Add dressing just before serving to prevent the greens from wilting.
Add extra crunch with cucumber or radish if desired.
How to cook lentils
Cooking dried lentils on the stove is nice and easy. Give the lentils a rinse in water. Rinsing them removes and dust and debris, it also helps reduce those carbohydrates that might cause gas. Then, in a large pot, for each pound of dried lentils (about 2 cups dried lentils), add 6 to 8 cups hot water. Simmer gently with lid tilted until desired tenderness is reached, about 15-20 minutes for unsoaked lentils. Drain any excess liquid from the pot.
Simple Meal Solutions for High Blood Pressure
I’m super excited that the publisher sent this Simple Meal Solutions for High Blood Pressure: 75 Recipes to Lower Blood Pressure and Support a Healthy Heart book to me. I just love this series of books. You can check out all of the ones that I’ve reviewed here on my Must Read Diet and Nutrition Books.
Though I don’t suffer from high blood pressure, someone very close to me does, so it’s important for me to learn all I can about it.
Did you know that nearly half of adults in the United States suffer from high blood pressure? It’s a serious health condition that can lead to life-threatening events like a heart attack or stroke. The nice thing is that it’s possible to manage or lower high blood pressure. This book is here to help you.
It’ll become your go-to cookbook for managing hypertension while eating well. Centered around the DASH Diet (Dietary Approaches to Stop Hypertension), this guide features 75 recipes that can be prepared in 10, 15, 20, or 30 minutes, making healthy eating both achievable and enjoyable. From breakfast to dinner, plus a special chapter on snacks and treats, each recipe is optimally designed to use nutrition to help lower your blood pressure, supporting your journey to better heart health.
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Recipe
Lentil Blueberry Salad with Pistachios & Lemon Herb Tahini Dressing
Ingredients
For dressing:
- ¼ cup unsalted tahini
- 4 tablespoons water (plus more as needed)
- 3 tablespoons fresh lemon juice
- 2 tablespoons extra-virgin olive oil
- 1 large garlic clove minced or pressed
- ¼ teaspoon black pepper
- ¼ cup fresh mint finely chopped
For salad:
- 6 cups spring mix about 5 oz / 142 g
- 2 cups arugula about 2 oz / 56 g
- 17.6 oz package steamed lentils drained and rinsed (500 g)
- ½ cup unsalted shelled pistachios
- 1 pint fresh blueberries rinsed (about 2 cups / 300 g)
Instructions
Make the dressing:
- In a small bowl, whisk together tahini, water, lemon juice, olive oil, garlic, black pepper, and chopped mint until smooth. Add additional water, 1 tablespoon at a time, until the dressing is the consistency you like.
Assemble the salad:
- In a large bowl, combine spring mix, arugula, lentils, pistachios, and blueberries. Drizzle the dressing over the salad and gently toss until evenly coated. Divide into 4 serving bowls and serve immediately.
Notes
Nutrition
Nutritional information is based on third-party calculations, and should be considered estimates. Actual nutritional content will vary based on brands used, measuring methods, portion sizes, and more.
Debi
So fresh and delicious! Everything goes together so well, including the fun minty herb dressing. This is healthy eating at its finest! I hope you give it a try and love it as much as we do! Debi, author, Life Currents.