Allergy Friendly Lentil Salad with Pomegranate

Corn-free / Dairy-free/ Egg-free / Gluten-free / Nut-free / Peanut-free / Sesame-free / Soy-free / Oral Allergy Syndrome safe

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The story behind this recipe

I LOVE LENTILS! I have always loved them. Growing up, we probably ate lentils once every other month. However, ever since becoming vegetarian, they had fallen off my radar, and I couldn’t really pinpoint why until today… As it turns out, my brain had wrongfully placed them in the “carnivorous meal” category. Why? Because I was used to eating them with either pork, salmon, or warm goat cheese toasts.

But lately I have been rediscovering lentils!

The health benefits of this recipe

When you reduce your animal protein intake (meat, fish, or dairy products), it is important to get your protein from another source, and unless you have an intolerance or allergy to legumes, lentils should be one of your go-to ingredients!

Not only are they high in protein and fiber (respectively 24 grams and 8 grams per cup of cooked lentils), they are also extremely low in sugar and fat, making them very healthy and nutritious.

This legume might not sound appealing or tasty to most people, but the internet is filled with awesome recipes using lentils, some as a substitute for meat (think lentil meatballs, meatloaf, burger patties, Shepherd’s pie…), and some just for the sake of being a delicious ingredient of their own (lentil soup, stew, flatbread…).

One thing that I haven’t seen though, but that I used to love as a teenager, is a lentil salad…
So to remedy that, today I am sharing this easy and delicious recipe that my mom and I have created.

But first, let’s talk about your lentil choice!

A few tips for this recipe


We use “Lentilles du Puy” (Lentils du Puy), also known as French lentils. If you live in the US, they are usually more expensive than the ones you might be used to, but No, this is not some kind of French snobbism! It was just what was available at most local supermarkets growing up, and thus what my grandma used, what my mom used, and what I now use.
I must confess that after trying other kinds of lentils, I am still drawn to these by their color, taste, and texture.

Here is the recipe! Give it a try!
And if the pomegranate is what worries you the most, check out this “How-To” YouTube video.

Pomegranate Lentil Salad

This delicious salad is dairy-free, egg-free, gluten-free, nut-free, peanut-free, sesame-free, soy-free, and oral allergy syndrome safe.
Prep Time20 mins
Cook Time30 mins
Total Time50 mins
Course: Salad, Side Dish
Calories: 298kcal
Author: Miss Allergist



  • 2 cups French lentils uncooked
  • 6 cups water
  • 1 pomegranate (1 cup pomegranate seeds)
  • 1 red onion large


  • 4 tbsp red wine vinegar
  • 2 tsp French mustard
  • 6 tbsp canola oil
  • 2 pinches salt
  • 2 pinches ground black pepper



  • Put the lentils and water in a large pot.
  • Place on the stove and bring to a boil.
  • Reduce the heat, cover the pot, and let it all simmer for 25 to 30 minutes.
  • While the lentils are cooking, slice the red onion.
  • Open the pomegranate and collect the seeds.
  • By now, your lentils should be ready. If they are still too firm, let them cook for an additional 5 minutes. However, you don’t want them too soft.
  • Using a colander, drain the lentils and then rinse them with cold water.
  • Set them aside to cool down in a large salad bowl and start making the vinaigrette.


  • Put the red wine vinegar and the French mustard in a small bowl.
  • Mix well and add the salt and pepper.
  • Gradually add the oil while stirring energetically in order to create an emulsion.


  • Add the pomegranate seeds and the onion to your lentils.
  • Gradually incorporate the dressing, each time gently blending the ingredients to avoid crushing the lentils.
  • Et voilà!


If you need help opening and collecting the seeds from your pomegranate, click here to watch a How-To video.
This recipe is easily doubled or halved. Each cup of uncooked lentils will give you the double amount in cook lentils.

Bon appétit!

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