Beans aren't the only member of the legume family worth celebrating. Lentils, packed with fiber and protein, are just as nutritious. Plus they cook up-no soaking required-in only 15 to 20 minutes. A French ami shared her mother's traditional recipe for lentil salad with me years ago. This simple salad, seasoned with a French vinaigrette, is classic dish in France. It makes a wonderful, protein-rich highlight of any meal. Because the flavors continue to meld, it's also great the next day. Recipe from Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps and 125 Delicious Recipes, © 2014 Sharon Palmer. Reprinted with permission from The Experiment.
Recipe
French Lentil Salad with Cherry Tomatoes
Ingredients
- 1 pound lentils dried, or 3 cups cooked (see Note)
- 4 cups water
- 2 teaspoons reduced sodium vegetable broth base
- 4 celery stalks diced (about 1½ cups)
- 1½ cups cherry tomatoes halved
- 2 medium shallots finely diced
- ¼ cup packed chopped fresh parsley
- 1½ tablespoons extra virgin olive oil
- 2 teaspoons Dijon mustard
- 2 tablespoons red wine vinegar
- 1 teaspoon herbes de Provence
- Freshly ground black pepper to taste
- 1 medium garlic clove minced
- Pinch of sea salt optional
Instructions
- Place the lentils, water, and broth base in a pot. Cover and bring to a boil over medium-high heat. Reduce the heat to medium and cook for 15 to 20 minutes, until the lentils are tender but firm.
- Remove from the heat, drain any remaining liquid, and transfer the lentils to a large bowl. Chill for at least 30 minutes.
- Stir in the celery, tomatoes, shallots, and parsley.
- In a small dish, make the dressing by whisking together the olive oil, mustard, vinegar, herbes de Provence, black pepper, and garlic.
- Add the dressing to the lentil mixture and toss. Taste and season with sea salt, if desired. Chill until serving time.
Nutrition (Estimate per Serving)
Note: If you're in a rush, use precooked, refrigerated lentils available at many stores. Although a classic French lentil salad uses lentils du puys (small, dark green lentils), try other varieties for a colorful twist, such as yellow, beluga (black), or multicolored lentils.
Variation: Substitute cooked beans, such as white, fava, or cranberry beans, for the lentils.
Nutritional Information
Per Serving: 136 calories, 8 g protein, 19 g carbohydrate, 4 g fat, .5 g saturated fat, 4 g fiber, 3 g sugar, 55 mg sodium
- Enjoy lots more main-dish salad recipes here on VegKitchen.
- Here are more recipes for Lentils and Peas.
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