Insalata di Pollo e Lenticchie (Italian Chicken and Lentil Salad) Recipe Guide

This Italian-inspired chicken and lentil salad, or “Insalata di Pollo e Lenticchie,” is a hearty yet fresh dish that perfectly balances protein-rich lentils and tender, juicy chicken. The medley of flavors from the fresh vegetables and zesty vinaigrette makes it ideal as a light lunch, main course, or side dish. From my own personal experience, this dish is not only nutritious but also adaptable, allowing you to tweak ingredients to your taste or dietary preferences. Let me show you how I make this vibrant and satisfying salad.

Notes on What to Expect

This Insalata di Pollo e Lenticchie combines tender chicken with a satisfying bite from the lentils and fresh vegetables. The dressing adds a tangy, garlicky flavor that brightens up the dish, making it both filling and refreshing. Based on my overall experience, this salad is a crowd-pleaser with its vibrant colors and balanced flavors, perfect for serving as a nutritious meal or sharing at gatherings.

Recipe Details

• Cuisine: Italian
• Course: Salad, Main
• Prep Time: 20 minutes
• Cook Time: 30 minutes (includes cooking chicken and lentils)
• Time to Stand: 5 minutes (to allow flavors to meld)
• Total Time: 55 minutes
• Ease of Cooking: Easy
• Servings: 4
• Calories: Approx. 350 kcal per serving
• Cost of Ingredients: Moderate

Ingredients

For the Salad:

• 1 cup dried green or brown lentils (or 2 cups canned, rinsed and drained)
• 2 cups cooked chicken breast, shredded (about 2 medium breasts)
• 1 cup cherry tomatoes, halved
• 1 small cucumber, diced
• 1 red bell pepper, diced
• 1/2 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh basil leaves, torn

For the Dressing:

• 3 tbsp extra virgin olive oil
• 1 tbsp red wine vinegar (or lemon juice for a lighter flavor)
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• Salt and pepper to taste
• > Go here to buy the must-have equipment and ingredients for making a Savory  #Insalata di Pollo e Lenticchie  here.

Equipment Needed

• Medium saucepan
• Large mixing bowl
• Whisk
• Salad tongs or large spoon
• > Go here to buy the must-have equipment and ingredients for making a Savory  #Insalata di Pollo e Lenticchie  here.

Step-by-Step Instructions

Step 1: Prepare the Lentils

1. Rinse the dried lentils under cold water to remove any debris.
2. Cook the Lentils: In a medium saucepan, add the lentils and cover them with water (about 2 inches above the lentils). Bring to a boil, then reduce to a simmer.
3. Simmer for 20-25 minutes or until the lentils are tender but not mushy. If using canned lentils, skip this step and rinse them thoroughly.
4. Drain and Cool: Once cooked, drain and set the lentils aside to cool slightly.

Step 2: Cook and Shred the Chicken

1. Cook the Chicken: If not using pre-cooked chicken, cook the chicken breasts in a skillet or bake in the oven. Season lightly with salt and pepper, and cook until no longer pink in the center (about 15-20 minutes).
2. Shred the Chicken: Once cooked, shred the chicken breasts using two forks.

Step 3: Prepare the Vegetables

1. Dice and Chop: Prepare the cherry tomatoes, cucumber, bell pepper, red onion, parsley, and basil as directed above.

Step 4: Make the Dressing

1. In a small bowl, whisk together the olive oil, red wine vinegar (or lemon juice), Dijon mustard, minced garlic, salt, and pepper. Adjust seasoning to taste.

Step 5: Assemble the Salad

1. In a large mixing bowl, combine the lentils, shredded chicken, cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and basil.
2. Pour the Dressing: Drizzle the dressing over the salad ingredients and gently toss to coat everything evenly.
3. Stand Time: Let the salad stand for 5 minutes to allow the flavors to meld.

Variations and Tips

• Vegetarian Option: Substitute shredded chicken with cubed tofu, chickpeas, or roasted vegetables for a hearty plant-based version.
• Gluten-Free: This recipe is naturally gluten-free! Just ensure all seasonings and dressings are also certified gluten-free.
• Make It a Meal: Serve over a bed of fresh greens, or alongside whole-grain bread or pita for extra fiber and sustenance.
• Add-Ins: Try adding some olives, artichoke hearts, or crumbled feta cheese for additional flavors.
• Batch Cooking: This salad keeps well in the fridge for up to 3 days, making it a great option for meal prep.
• > Go here to buy the must-have equipment and ingredients for making a Savory  #Insalata di Pollo e Lenticchie  here.

Nutritional Information Per Serving

• Calories: 350 kcal
• Protein: 25g
• Carbohydrates: 28g
• Fiber: 10g
• Fat: 14g

Closing your Feedback

I hope this recipe guide has made preparing Insalata di Pollo e Lenticchie feel a bit more approachable. Have you tried making this before, or do you plan to give it a go now? Please, be honest, and let me know in the comments below—I love hearing from real people like you! Your feedback helps me make these guides even better, so don’t hesitate to leave your honest thoughts. Buon appetito!