Low Salicylate Lentil Salad

by | Mar 12, 2022 |

Quick and to the point, when I’m pressed for time, a lentil salad is my go-to lunch. Simple to whip up with no cooking required, this salad is both nutritious (hello fibre, protein, carbs and fats) and is highly adaptable (I’m looking at you salicylates) making it the perfect choice for busy bees on the run. Bonus – it also makes for a lovely light dinner or side-dish option.

Enjoy xx

Low Salicylate Lentil Salad

Serves 3



  • Grater
  • Peeler
  • Cutting board and knife
  • Measuring cups
  • Measuring spoons
  • Mixing bowl
  • Storage container



400g can of Lentils

1 small iceberg lettuce (cored and chopped)

Handful of green beans (chopped)

3 spring onions (finely sliced)

2 carrots (peeled and grated)*

A handful of chives (finely sliced)

1 1/2 cup cheese (I like crumbled feta or grated tasty cheese)

1 tin of canned salmon or tuna (in springwater)

For the dressing

2 tsp of sunflower oil

1/2 Tbsp maple syrup

1 Tbsp of malt vinegar

Pinch of salt



Pour canned lentils into a strainer and rinse under water. Put rinsed lentils into a large bowl

Rinse all the veg and herbs. Slice lettuce, green beans, spring onions and chives, grate the carrot, then add to bowl with lentils

Add cheese and canned fish to bowl

Toss all ingredients in the bowl using two spoons

For the dressing, combine ingredients in a jar with a lid and shake well. Alternatively, put ingredients in a small bowl and whisk until combined

Pour dressing over salad ingredients and then give it one final toss before serving on own or with a side of toast slathered in butter (my personal choice)

*Carrots are listed in the RPAH handbook as moderate in salicylates, something to be mindful of if you’re very sensitive or looking to limit your chemical load. Kęszycka et al. 2017 however list carrot as low, so I’ve included them here. Just be mindful when trying the recipe for the first time.

Note: if you are able to tolerate any medium salicylate foods, you might like to include some sliced cucumber (peeled) for added diverstiy.

DISCLAIMER: This article is for informational purposes only. It is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. 


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