Serves: 1 | Time: 15 minutes | Skill level: Easy | Calories: ~350 | Protein: ~18 g | Fibre: ~9 g
🥗 The Salad for People Who Think They Don’t Like Salads
If you’ve ever pushed a sad, cold pile of lettuce around your plate and thought, “Yep, this is why I don’t do salads,” then friend… this one is for you.
We’re talking warm, nutty lentils tossed with smoky bacon, sweet-crisp apple, and fresh rocket, all brought together with a tangy mustard vinaigrette. It’s hearty enough to keep you full but still light enough to avoid the dreaded post-lunch slump.
Plus, it’s on the table in 15 minutes flat, which is faster than the time it takes to decide on a takeaway.
🌟 Hero Nutrients in This Dish
- Plant Protein & Fibre – Lentils bring the one-two punch for satiety and gut health.
- Vitamin C & Polyphenols – Apples help keep your immune system humming and support heart health.
- Folate & Iron – Lentils and rocket team up to help red blood cell production.
- Healthy Fats – Olive oil in the vinaigrette supports brain and heart health.
🥗 Ingredients for One
- 1 rasher short-cut bacon, sliced, visible fat trimmed
- 1 cup cooked brown lentils (canned, drained and rinsed)
- ½ small pink lady apple, thinly sliced
- 1 cup rocket or baby spinach
- 1 tbsp chopped parsley
Dressing:
- 1 tsp olive oil
- 1 tsp Dijon mustard
- 1 tsp apple cider vinegar
- Pinch honey
- Black pepper
👩🍳 Step-by-Step Instructions
- Crisp the bacon:
Heat a small frypan over medium heat. Add bacon and cook 3–4 minutes until golden and crisp. Remove and set aside. - Warm the lentils:
In the same pan (with any leftover bacon flavour), add the lentils and heat for 1–2 minutes, just until warmed through. - Mix the dressing:
In a small jar or cup, whisk together olive oil, Dijon mustard, apple cider vinegar, honey, and black pepper. - Assemble the salad:
In a medium bowl, toss rocket, apple slices, parsley, warm lentils, and bacon. Drizzle over the dressing and toss lightly to coat. - Serve:
Pile onto a plate and eat immediately while the lentils are still slightly warm.
🔄 Handy Swaps & Extras
- No Dijon? Use wholegrain mustard for extra texture.
- Extra crunch: Add a sprinkle of toasted walnuts or almonds.
- Gluten-free: Check your mustard label — most are GF, but worth a peek.
♨️ Storage & Reheating
This is a make-and-eat-now salad — the apple will brown if stored, and the rocket can wilt.
If you want to prep ahead:
- Keep the bacon, lentils, apple, greens, and dressing separate.
- Assemble just before eating for freshness.
💡 Foodie Thoughts
Warm salads like this are a great way to sneak in extra veg and legumes without feeling like you’re eating “rabbit food.” The combination of protein, fibre, and healthy fats means you’ll stay satisfied for hours — great for weight management and avoiding the 3 pm snack attack.
Bacon here is more of a seasoning than a main ingredient — that’s how you keep the flavour high and the less-healthy stuff low.
📣 Your Turn
Give this salad a go and let us know if it’s converted you to Team Salad. Share your plate in the Plan4One community — bonus points if you can balance your fork with an apple slice on it.
