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French Lentil Salad
French Lentil Salad is a delightful and nutritious dish perfect for lunch, dinner, or as a side dish. This salad combines the earthy flavor of French green lentils (also known as lentilles du Puy) with fresh vegetables and a zesty mustard vinaigrette. Packed with plant-based protein, fiber, and essential nutrients, it's a wholesome choice for vegans, vegetarians, and anyone seeking a healthy yet flavorful meal.
Equipment
- Medium saucepan
- Fine Mesh Strainer
- Mixing Bowls
- Whisk
- Knife and cutting board
Ingredients
For the Salad
- 1 cup French green lentils lentilles du Puy, rinsed
- 3 cups water or vegetable broth
- 1 bay leaf
- 1 small red onion finely diced
- 1 cup cherry tomatoes halved
- 1 medium cucumber diced
- ½ cup fresh parsley chopped
- 2 green onions thinly sliced
- ¼ cup crumbled feta cheese optional, for a vegetarian version
For the Mustard Vinaigrette
- 3 tablespoons extra-virgin olive oil
- 1 ½ tablespoons Dijon mustard
- 1 tablespoon red wine vinegar
- 1 teaspoon maple syrup or honey optional
- 1 clove garlic minced
- Salt and freshly ground black pepper to taste
Instructions
Cook the Lentils
- In a medium saucepan, combine rinsed lentils, water or vegetable broth, and the bay leaf.
- Bring to a boil, then reduce the heat to low and simmer uncovered for 20–25 minutes, or until the lentils are tender but not mushy.
- Drain the lentils, remove the bay leaf, and let them cool slightly.
Prepare the Vegetables
- While the lentils cook, dice the red onion, cucumber, and cherry tomatoes. Chop the parsley and slice the green onions.
- Set the vegetables aside in a large mixing bowl.
Make the Mustard Vinaigrette
- In a small bowl, whisk together the olive oil, Dijon mustard, red wine vinegar, maple syrup (if using), minced garlic, salt, and pepper. Adjust seasoning to taste.
Assemble the Salad
- Add the cooked lentils to the bowl of prepared vegetables. Toss gently to combine.
- Drizzle the mustard vinaigrette over the lentil mixture and mix until everything is evenly coated.
- If desired, sprinkle crumbled feta cheese on top for added flavor and creaminess.
Serve and Enjoy
- Serve the salad at room temperature or chilled. It pairs beautifully with crusty bread, a side of roasted vegetables, or as a standalone light meal.
Notes
Tips for the Perfect French Lentil Salad
-
Use French Green Lentils
French green lentils hold their shape better than other lentil varieties, making them ideal for salads. -
Let the Lentils Cool
Allow the lentils to cool slightly before mixing them with the vegetables to prevent wilting. -
Customize the Add-Ins
Feel free to add other ingredients like roasted red peppers, olives, or toasted nuts for extra flavor and texture.
Nutritional Information (Per Serving)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 260 | 13% |
| Protein | 12g | 24% |
| Carbohydrates | 35g | 12% |
| Dietary Fiber | 12g | 48% |
| Fat | 9g | 14% |
| Vitamin C | 20mg | 22% |
| Iron | 4mg | 22% |
Serving Suggestions
- Serve as a light lunch or dinner with a fresh baguette.
- Use as a side dish alongside grilled fish or chicken.
- Pack it for meal prep; it stores well in the refrigerator for up to 3 days.
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