Warm Lentil Salad with Caramelized Red Onions & Sun-Dried Tomatoes

This warm lentil salad is a nourishing, filling salad made with protein-rich lentils, deeply caramelized red onions, sun-dried tomatoes, fresh herbs, and olive oil. It’s simple to prepare, made with real ingredients, and works beautifully as a hearty salad or light meal. Whether served warm or cooled to room temperature, this lentil salad is flavorful, satisfying, and easy enough for everyday cooking. It also keeps well in the fridge, making it an excellent option for meal prep throughout the week.

I’ll link the exact ingredients and kitchen items I use at the bottom of the post so you can easily recreate it at home.

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Ingredients

• 2¼–2½ cups cooked lentils (green or French-style), or 1 package pre-cooked lentils

• 2 large red onions, finely chopped

• ½ cup sun-dried tomatoes, chopped(½ of an 8-oz jar)

• 2–3 tablespoons sun-dried tomato oil (from the jar)

• 2 tablespoons fresh dill, finely chopped

• 2 tablespoons fresh Italian parsley, finely chopped

• 2–3 tablespoons extra-virgin olive oil (as needed)

• 2 cloves garlic, minced

• ½ teaspoon smoked paprika (optional)

• Salt and freshly ground black pepper, to taste

• Fresh lemon juice from ½ lemon, to finish (optional)

Instructions

1. Caramelize the onions

   Heat 2 tablespoons olive oil in a large skillet over medium heat. Add the chopped red onions and a pinch of salt. Cook, stirring occasionally, for 20–30 minutes until soft, deeply golden, and caramelized. Reduce heat as needed to prevent burning.

   It may seem like a lot of onions, but don’t worry - they cook down significantly and add so much flavor.

2. Add garlic and seasoning

   Stir in the minced garlic and smoked paprika. Cook for about 30 seconds, just until fragrant.

3. Add lentils and sun-dried tomatoes

   Add the cooked lentils to the skillet, breaking them up gently. Stir in the chopped sun-dried tomatoes and 2–3 tablespoons of their oil. Cook for 3–5 minutes until warmed through and well combined.

4. Finish with herbs

   Remove from heat and stir in the fresh dill and parsley. Taste and adjust with salt, pepper, and a good squeeze of lemon juice if you like.

5. Serve

   Enjoy warm, or let cool slightly and serve at room temperature.

Nutrition Information (Estimated)

Per serving (¼ of recipe)

• Calories: ~350–380 kcal

• Protein: ~12–14 g

• Fat: ~20–22 g

• Carbohydrates: ~30–34 g

• Fiber: ~10–12 g

• Sugar: ~6–8 g

• Sodium: low to moderate (varies by added salt; sun-dried tomatoes contribute minimal sodium)

Nutrition information is an estimate and may vary based on ingredient brands, oil amounts used, and portion sizes.

Storage & Make-Ahead Tips

• Keeps well in an airtight container in the refrigerator for 3-4 days

• Flavors deepen as it sits, making it great for meal prep

• Can be eaten cold, brought to room temperature, or gently reheated

Notes

This recipe uses cooked lentils. For convenience, you can also use a package of pre-cooked lentils—this is what I often reach for on busy days. I’ll link the exact brand and a few staple ingredients I use at the bottom of the post for easy reference.

What I Used

• Cooked lentils (or a package of pre-cooked lentils)

• Extra-virgin olive oil

• Sun-dried tomatoes packed in olive oil

• Smoked paprika

  
  

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