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Warm Beluga Lentil Salad: A Nutrient-Rich Easy Dinner Recipe

Prep time: 25mins | Cooking Time: 20mins | Serving: 8-10

Welcome to the first recipe of our Summer Warm Salads series! Today, we’re diving into a mouthwatering recipe that is as delightful as it is nourishing: the Beluga Lentil Warm Salad with sautéed vegetables, cranberries, walnuts, greens, and pomegranate syrup. This dish is perfect for those looking to enjoy the bounty of summer while maintaining optimal health. Plus, it's vegan, gluten-free, dairy-free, and egg-free, making it suitable for a variety of dietary preferences.

"It's my go-to salad when I need something nice, fast, and yummy that everybody likes"

The Importance of Warm Meals: A TCM Perspective

This Summer Warm Salads series is inspired by the principles of Traditional Chinese Medicine (TCM), which emphasize the importance of consuming warm, cooked foods for overall well-being. According to TCM, warm meals aid digestion, enhance nutrient absorption, and balance the body's internal energy. Unlike raw salads, which can be harder to digest and may dampen the digestive fire, warm salads provide a soothing and nourishing alternative, promoting better health and preventing imbalances.

"Cold food cools the stomach and the spirit, while warm food warms the soul." 

One of the principles of TCM, "Cold food cools the stomach and the spirit, while warm food warms the soul." In TCM, food is considered medicine. The right food, prepared correctly, can help maintain the body's harmony and ward off illnesses. Warm salads, like this Beluga Lentil Warm Salad, are not just healthy but also rich in the essence needed to support and heal the body. By choosing ingredients that are both nutritious and energetically balanced, we can create meals that are truly medicinal.

Beluga Lentil Warm Salad: A Nutrient Powerhouse

This Beluga Lentil Warm Salad is a perfect example of how we can combine taste, nutrition, and the principles of TCM into one delicious meal. It's my go-to salad when I need something nice, fast, and yummy that everybody likes. I love adding dried fruits and nuts to my salads as they provide a delightful contrast in texture and add depth to the flavor profile. In this recipe, the cranberries offer a sweet-tart burst, while the walnuts contribute a satisfying crunch and a dose of healthy fats.

Pomegranate syrup

Pomegranate syrup, a key ingredient in this salad, originates from the Middle East and is cherished for its sweet and tangy flavor. It’s made by reducing pomegranate juice into a thick, concentrated syrup. Pomegranate syrup not only enhances the taste of our salad but also comes packed with health benefits. Rich in antioxidants, it helps combat inflammation and supports heart health. It also contains vitamins C and K, which are essential for immune function and bone health.

“By choosing ingredients that are both nutritious and energetically balanced, we can create meals that are truly medicinal.”

How to Prepare Beluga Lentils: The Benefits of Soaking and Sprouting Legumes

Before cooking, it's important to soak Beluga lentils for about 12 hours. Soaking legumes improves their digestibility and reduces anti-nutrients like phytic acid, which can interfere with the absorption of essential minerals. Soaking also helps break down complex sugars that can cause bloating and gas, making lentils easier on the digestive system.

Even better than soaking is allowing the legumes to sprout. Sprouted legumes are nutritionally superior, as the sprouting process increases the bioavailability of vitamins and minerals. According to TCM, sprouted foods carry enhanced life energy, or "Qi," which further supports the body's vitality and overall health. Sprouting also boosts the content of essential amino acids and antioxidants, making the lentils even more nourishing and beneficial.

Recipe for Summer Warm Beluga Lentil Salad


Beluga lentils

Vegetables: paprika, tomatoes, batata, onion, cucumber

Greens: I like to use arugula, cilantro, parsley

Olive oil

Apple vinegar or lemon juice

Pomegranate syrup


Dried cranberries



Preparing Beluga Lentils:

I like to prepare my legumes always day before.

To prepare Beluga lentils, start by soaking them in water for about 12 hours.

After soaking, drain and rinse the lentils thoroughly.

Place the soaked lentils in a pot, don't add any salt, cover with fresh water, and bring to a boil. Reduce the heat and let them simmer for about 20-25 minutes, or until tender but not mushy.

Drain any excess water and your Beluga lentils, ad salt and apple vinegar when the lentils are still ho to absorb the flavors.

Prepare the veggies and assembly the salad

Cut vegetables of your choice and sauté or bake until ready.

Chop your greens

Add all the rest of ingredients, drizzle the salad with virgin olive oil and pomegranate syrup and gently mix everything together

Nutritional Value: Beluga Lentil Warm Salad

A Nutritional Value Table for Warm Beluga Lentil Salad

Enjoy this delicious and healthy salad as part of your summer meals and experience the benefits of warm, balanced nutrition. Stay tuned for more recipes in our Summer Warm Salads series!



I'm so excited to be sharing with you health tips that are carefully curated to bring balance and positive change to your everyday life.

My goal is to empower you and guide you back to your roots and support your wellbeing with movement, delicious recipes and wellness tips in a joyful and tasty way, without struggle!

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