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Caribbean Lentil Salad - This easy, healthy cold lentil salad recipe has a Caribbean-inspired, tropical twist! It's a vegan-friendly, gluten free meal that's packed with plant-based protein! Make-ahead friendly and great for meal prep! | #Foodfaithfitness | #Vegan #Healthy #Plantbased #Salad #Healthy

Caribbean Cold Lentil Salad

Note that total time does not include chilling
Course Side Dish
Cuisine Caribbean
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 People (1/2 cup per serving)
Calories 191kcal


For the salad:

  • 1 Cup Brown lentils, uncooked
  • 3 Cups Water
  • 1 8 oz Can Pineapple tidbits, drained (but keep the juice) About 2/3 cup packed tidbits
  • 1/2 Cup Cilantro, roughly chopped
  • 1/4 Cup Red onion, minced
  • 1 tsp Sea salt
  • 1/2 Cup Coconut chips

For the dressing:


  • Rinse the lentils and stir together the water and lentils in a medium pot and bring to a boil.
  • Once boiling, turn the heat to medium-low, cover and cook until tender, about 15-20 minutes.  Drain well and add into a large bowl.
  • Add all the other salad ingredients, except the coconut chips, into the bowl and stir to combine. 
  • In a SMALL food processor (mine is 3 cups) process all of the dressing ingredients until the jalapeno is broken down and the dressing is smooth, stopping to scrape down the sides as necessary.
  • Pour the dressing over the lentils and mix well. Cover and refrigerate at least 2 hours up to overnight so the lentils can absorb the dressing and develop flavor.
  • When ready to serve, stir in the coconut chips* and DEVOUR!


* You want to add these before serving, so they stay crunchy!


Calories: 191kcal | Carbohydrates: 28.5g | Protein: 8.6g | Fat: 4.5g | Saturated Fat: 1.8g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1.7g | Sodium: 473mg | Potassium: 368mg | Fiber: 10.9g | Sugar: 7.9g | Vitamin A: 20IU | Vitamin C: 18.8mg | Calcium: 15mg | Iron: 2.4mg