French Lentil Salad

Lentils are a favorite in my house. Not only are they quick to prepare, these little legumes offer a good source of plant-based protein, fiber and essential minerals, making them a healthy addition to any meal. This salad calls for a variety of herbs which pair spectacularly with the lentils for a burst of flavor in every bite.

Time saving tip: Make the salad in advance for a quick and easy, no fuss, lunch or dinner during the busy week ahead. Just scoop and go!

Ingredients

For the Lentils

1.5 cups dried French lentils - rinsed and sorted to remove any small pebbles (nutrition tip: time permitting, soak lentils to optimize nutrient absorption in the gut)
4 cups water
2 dried bay leaves
2 tsp salt
6 Thyme sprigs and 1 Rosemary Sprig

For the Dressing

zest of 1 lemon
2 tbsp lemon juice freshly squeezed
2 tbsp red wine vinegar
1 tbsp Dijon mustard
1 tsp Agave
2 tbsp extra-virgin olive oil
1 garlic clove, minced
2 tbsp red onion, diced
Salt and pepper to taste

For the Salad

1/4 head red cabbage, shredded
2 medium carrots cut in half lengthwise then thinly sliced
1/4 cup chopped fresh parsley
1 tbsp chopped fresh French tarragon

Salt and Pepper to taste

Preparation

Cook the Lentils:

Combine rinsed lentils, water, salt and bay leaves, thyme and rosemary in medium sauce pan and bring to a boil (time saving tip: tie the herbs together to make them easier to remove later)
Reduce heat and simmer, covered, for approximately 12 to 16 minutes
Check the lentils for texture. They will be ready when just cooked through and not yet soft or mushy

Cool and Dry the Lentils

Strain lentils and rinse with cold water to stop the cooking process
Remove the herbs
Set strainer with lentils on top of sauce pan and set aside (the residual heat from the pan will help to dry out the lentils while preparing the rest of the salad ingredients)

Combine the Salad Vegetables and Herbs

In a medium glass bowl, combine shredded cabbage, sliced carrots, chopped parsley and tarragon

Prepare the dressing

Mix vinegar, mustard, lemon juice, agave, salt, pepper and lemon zest in a small bowl
Whisk in extra-virgin olive oil until emulsified
Stir garlic and red onion into the dressing until well combined

Combine Ingredients and Enjoy!

Add lentils to salad vegetables and herbs
Mix in the dressing until all ingredients are well coated
Add salt and pepper to taste
Store in a sealed container for up to 4 days in the refrigerator. Simply refresh with some freshly squeezed lemon juice or a drizzle of extra-virgin olive oil, as needed.

This versatile salad can be served as a main dish, scooped over a plate of Arugula with a side of cucumber spears or paired with grilled fish or chicken.

Nutrition Corner

Lentils are low fat, low sodium, low-glycemic carbohydrate legume packed with protein and fiber. Lentils are also a good source of potassium, folate and iron and contain calcium, magnesium, phosphorus, zinc, manganese and have antioxidant properties. Regular consumption of legumes, including lentils, as part of a healthy balanced diet, such as the Mediterranean diet, supports heart health, increases satiety, improves digestion, boosts the immune system and supports energy production.

Lentils are a good source of protein, however, they are not considered a complete protein as they are missing one of the nine essential amino acids, methionine. This can be overcome by pairing lentils with foods that are high in methionine such as brown rice, eggs or nuts.
The fiber in lentils is both soluble (primarily pectin) and insoluble. The pectin in lentils delivers fermentable prebiotics for the gut microbiome which assists with normalizing blood sugar and cholesterol levels while also promoting the feeling of satiety. Insoluble fiber supports healthy digestion.
Potassium is involved in electrolyte balance and supports muscle contraction (including heart contractions), bone health and kidney function.
Folate (Vitamin B9 or Folic Acid) plays an essential role in detoxification, gene expression, protein metabolism and is needed for healthy red blood cells and supports fetal development.
Iron is essential for energy by supporting oxygen circulation throughout the body (as part of hemoglobin) and brain (as part of myoglobin).
Manganese is a trace mineral that plays a role in multiple functions including metabolism and energy production, bone health and immune system support.

Did you give this recipe a try?

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