Simple French Lentil Salad
Photo by Gaelle Marcel on Unsplash
I learned this recipe while I was living in France for a summer during high-school. My “French mother” made this salad often for large family lunches, and I snuck back to the kitchen to help (and learn her secrets!). By the end of my stay there, I was the designated salad dressing maker, and would get a call each night when it was time to “faire la vinaigrette!”
If you are pressed for time, this salad can be made in minutes using pre-cooked lentils, available at both Whole Foods and Trader Joe’s in the refrigerated section. This is a terrific “make ahead for the week” dish, and can be the base for a hearty vegetarian lunch or eaten stand-alone as a well-balanced snack or side. Lentils are pretty much a perfect food: quick cooking, satisfying, and packed with heart-healthy fiber and plant protein.
I recommend making extra vinaigrette to keep in a jar in the pantry – it’s great on salad, and also on another one of my favorite spring salads, Salade de carottes rapees, which is basically just grated carrots with this vinaigrette and chopped fresh dill.
Simple French Lentil Salad
Ingredients
1 cup French, Le Puy, or Beluga lentils
1 Bay leaf
1/4 cup extra virgin olive oil
1 Tablespoon tarragon or white wine vinegar
1/4 teaspoon Dijon or grainy mustard
salt and freshly ground pepper to taste
1/3 cup red onion, finely chopped
1/2 cup flat-leaf parsley leaves, chopped
Instructions
Sift through lentils to make sure there aren’t any small stones.
Place in heavy bottomed pot and cover with cool water (add a large pinch of kosher salt and a bay leaf for extra flavor).
Bring to a boil and reduce to a simmer for 20-25 minutes, or until they are tender. Be careful not to overcook, as you want them to be firm not mushy. Drain and set aside to cool slightly. Remove Bay leaf.
Make a simple vinaigrette by combining 3 parts olive oil, 1 part vinegar, mustard, salt and freshly ground pepper. You can either make this in a jar and shake to emulsify, or slowly pour the vinegar into the oil while whisking with a fork or small whisk.
Place lentils in a large bowl and toss with vinaigrette, red onion and parsley. It’s okay if the lentils are still warm. Season with salt and pepper to taste.
This salad is best if it sits for a few hours to let the flavors combine.
Variations
Add a handful of toasted walnuts or hazelnuts
Sprinkle with goat cheese or feta
Add a couple of handfuls of spinach, arugula, or baby kale
Add chopped roasted vegetables like carrots, parsnip, or butternut squash
Nutrition Information (6 servings): 198 calories; 9 grams fat, 0 grams saturated fat; 8 grams protein; 21 grams carbohydrate, 4 grams fiber, 0 grams sugar, 137 mg sodium.