Gut Friendly Pomegranate & Mint Lentil Salad with Cucumber
Bright, jewel-toned, and packed with texture, this salad is the kind of dish that looks like it took serious effort but comes together with just a pot, a bowl, and a whisk. Green or French lentils are the star here — they hold their shape beautifully after cooking, giving you that satisfying bite rather than a mushy base. Lentils are a powerhouse for digestive health, delivering plant-based protein and fiber that feeds beneficial gut bacteria without the heaviness of a grain-based dish. The dressing leans on anti-inflammatory turmeric and cumin alongside bright lemon juice and good olive oil, all of which complement a gut-conscious approach to eating. Cool cucumber adds crunch and hydration, while pomegranate arils bring little bursts of sweetness and polyphenols that support a healthy microbiome. Fresh mint and scallion greens keep everything feeling light and herbaceous rather than heavy. It works equally well as a standalone lunch or a vibrant side that holds up well if you need to make it a little ahead.
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Learn more →Ingredients
4 servings
For the lentils
- 1 cup green or french lentils, rinsed
- 2 ½ cups water
- ½ tsp salt
For the dressing
- 3 tbsp extra virgin olive oil
- 3 tbsp fresh lemon juice (from about 1 large lemon)
- 1 tsp ground cumin
- ½ tsp ground turmeric
- ¼ tsp black pepper
- ¼ tsp salt
For the salad
- 1 english cucumber, diced (about 2 cups)
- ¾ cup pomegranate arils
- ½ cup fresh mint leaves, roughly torn
- 3 scallions (green tops only), thinly sliced
- ¼ cup flat-leaf parsley, roughly chopped (optional)
Instructions
- 1
Combine the rinsed lentils, water, and ½ tsp salt in a medium saucepan and bring to a boil over high heat. Reduce the heat to a gentle simmer and cook, uncovered, until the lentils are tender but still hold their shape, 20–25 minutes. Drain any remaining water and spread the lentils on a large plate or sheet pan to cool for 10 minutes.
- 2
While the lentils cool, whisk together the olive oil, lemon juice, cumin, turmeric, black pepper, and ¼ tsp salt in a small bowl until the dressing is uniform and slightly thickened.
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